250m Row Sprint
25 Box Jumps (24/20″)
5 x 30sec Assault Bike Sprints
Part 1: Rowing/Box Jump Sprint workout. No reason to pace this one, the Row and Box Jumps are set so that each movement can be done at 100% each time. There is a lot of rest built in too, which gives you less excuse to go hard! The rowing portion should take under a minute and the Box Jumps should take 30-40sec, or a minute at the most.
For everyone, scale the Box Height/Reps and movement as you see fit. For Fitness, if you do Step Ups, have the box low enough so that you can maintain a good pace on them. Be safe on the Box Jumps. Only people in the Beyond Rxd category should really be rebounding, unless there are athletes that are experienced that are efficient at it.
Part 2: More Sprint work! Take 5+min rest before you launch into the Assault Bike work. It might be hard for you to find intensity for these after the workout, but go as hard as you can with what you’ve got left. Work in partners. Try maintain the same pace over the 5 sprints.