Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Power Clean. 5 (sets) x 3 (reps). Focus on keeping the bar close by pushing your knees back on the lift off the ground, then pull the bar into your hips and explode upwards to sky. Finish with a shrug and quick elbows to catch the bar on the shelf made by your shoulders.
2. SUPERSET: Bulgarian Split Squat. 3 x 12 each leg/Lunge Jumps. 4 x 4 each leg. Keeo your back foot elevated on bench or box, then squat with your front leg keeping your torso upright and the DB hanging at your sides. The lunge jumps explode into the air with your torso upright. The aim is to get as high as possible and switch your lead leg every time that you jump.
3. SUPERSET: Snatch Grip Deadlifts. 5 x 5/DB Jump Shrugs. 5 x 3. Focus on keeping your back tight and straight through the lift. You will need to get lower than normal at the start and will need to push your knees back as you lift the bar off the ground. With the jump shrugs, focus on jumping and then shrugging in the air.
4. DB Shoulder Press. 4 x 12. Focus on keeping your torso locked and driving up against the weight. Use a neutral/hammer grip with your thumb facing back and your little finger facing forward.
Complete as many rounds as possible in 20 minutes of 20 box jumps (24″), 20 pushups and 200m run. Keep your rests as short as possible and push the pace through the workout. Start out as hard as possible and hold on for as long as possible. This is a good workout that can show just how hard and fast you can go.