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Components

Spirit Bomb Bodyweight

Spirit Bomb Minimal

Settings

Workout

Spirit Bomb

Warm-up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

-Then-
2 Rounds:
30 Plate Hops
10 Air Squats

Spirit Bomb Bodyweight (Time)

5 sets:
200m Run
12 Box Jumps Or Tuck Jumps
-Rest 1:1 between sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.
200m run: If you don't have space to run, sub :45 high knees.
Box jumps/tuck jumps: aim to keep these unbroken. NO rebounding on the box jumps.

Spirit Bomb Minimal (Time)

5 sets:
200m Run
12 Double Dumbbell Thrusters 50s/35s
-Rest 1:1 between sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.
200m run: If you don't have space to run, sub :45 high knees.
Double dumbbell thrusters: aim to keep these unbroken and stay tough through the leg burn!

Accessories

5 min walk cool-down

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