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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8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
HIGH KNEE RUN IN PLACE
Run with high knees.
SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
WIDE MOUNTAIN CLIMBER
From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.
CROSSOVER OVERHEAD PRESS
Punch overhead with your weights across your body. You can twist and pivot your hips as you go.
Curl weight up as you rotate hips from side to side as if throwing uppercut punches.
Lay face down and lift hands and legs off ground repeatedly.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.