Jake Dearden's Latest Workout To Try
Warm-Up
200m Easy Jog, into:
For Quality:
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10m High Knees
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10m Bum Kicks
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10m Straight Leg Bounds
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10m A-Skips
Workout
30-Minute AMRAP:
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5 Sandbag Ground to Overhead
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10 Burpees Over the Sandbag (Lateral)
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20 Alternating Sandbag Forward Lunges
Every 3 minutes (including at 0:00):
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200m Run
Sandbag Options:
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Open: 20/10kg (45/25lbs)
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Pro: 30/20kg (65/45lbs)
Notes:
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Start with the 200m run at 0:00.
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Continue the AMRAP where you left off after each run.
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No sandbag? Substitute with:
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Plate Ground to Overhead
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Burpees to Plate
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Lunges with Plate on Back
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Plyometrics
8-Minute EMOM:
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Minute 1: 3 Seated Vertical High Jumps
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Minute 2: 10 Banded Kettlebell Swings
Notes:
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For high jumps: Land lightly and jump as high as possible. Add dumbbells in a farmer’s hold for more challenge.
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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.
