Nothing But Fireworks

Perform strength exercise 1 for 20sec, immediately after strength exercise 1 perform speed exercise 1 for 20sec moving as quickly and explosively as you can with good technique. After completing speed exercise 1, allow 20sec rest. Repeat this pattern for strength exercise 1 and speed exercise 1 and rest for a total of 5 rounds. Allow 1minute rest while you transition to strength exercise 2 and speed exercise 2. Repeat 5 rounds on each set.

(20sec strength, 20sec speed, 20sec rest) x5

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Strength 1

HIGH PULL

TIPS:

8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.

Speed 1

HIGH KNEE RUN IN PLACE

TIPS:

Run with high knees.

Strength 2

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

Speed 2

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

Strength 3

REVERSE LUNGE

TIPS:

Step backward dropping into a lunge. Most of your weight should remain on the front foot.

Speed 3

BURPEE BROAD JUMP

TIPS:

Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.

Strength 4

CROSSOVER OVERHEAD PRESS

TIPS:

Punch overhead with your weights across your body. You can twist and pivot your hips as you go.

Speed 4

UPPERCUT CURLS

TIPS:

Curl weight up as you rotate hips from side to side as if throwing uppercut punches.

Strength 5

SUPERMANS

TIPS:

Lay face down and lift hands and legs off ground repeatedly.

Speed 5

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.