Jake Dearden's Latest Workout To Try

Warm-Up

200m Easy Jog, into:

For Quality:

• 10m High Knees

• 10m Bum Kicks

• 10m Straight Leg Bounds

• 10m A-Skips

Workout

30-Minute AMRAP:

• 5 Sandbag Ground to Overhead

• 10 Burpees Over the Sandbag (Lateral)

• 20 Alternating Sandbag Forward Lunges

Every 3 minutes (including at 0:00):

• 200m Run

Sandbag Options:

• Open: 20/10kg (45/25lbs)

• Pro: 30/20kg (65/45lbs)

Notes:

• Start with the 200m run at 0:00.

• Continue the AMRAP where you left off after each run.

• No sandbag? Substitute with:

  • Plate Ground to Overhead

  • Burpees to Plate

  • Lunges with Plate on Back

Plyometrics

8-Minute EMOM:

• Minute 1: 3 Seated Vertical High Jumps

• Minute 2: 10 Banded Kettlebell Swings

Notes:

• For high jumps: Land lightly and jump as high as possible. Add dumbbells in a farmer’s hold for more challenge.

• For banded KB swings: Focus on explosive, strong hip drive. Choose a band and weight that allows arms to stay straight and reach shoulder height.