Hang Clean or Dumbbell Clean1 of 10
1. Deadlift the barbell into the standing position and load your hamstrings by pushing your butt back. Lower the barbell just above your knee.
2. Keep your torso tight and your shoulders back. Jump aggressively, while shrugging your shoulders.
3. Drive the bar into the rack position with your elbows high, finishing into a front squat. A great alternative for beginners is to use a pair of dumbbells.
Single Arm Kettlebell Snatch2 of 10
1. Start with your feet shoulder-width apart. Hold the kettlebell in one hand with your palm facing away from you. Bend your knees and waist just like a kettlebell swing.
2. Swing the bell between your legs and explosively pull it forward while keeping your arm straight and extended. Your arm ends up fully extended above your head.
3. As you finish the movement, the kettlebell needs to flip over your wrist and rest on your forearm. You don't want the bell to smash into your forearm, as it needs to land softly. Lower the kettlebell without any resistance and repeat the movement.
TRX Lunge Jumps3 of 10
1. Put your back foot into the handle. Make sure the bottom of your foot is facing up. Look straight ahead and keep your core tight, this will keep your spine in a neutral position.
2. Bend down until your knee is bent to a 90-degree angle. Now, with your front foot, jump straight up. Land back on that foot, stabilize and repeat the exercise.
Dumbbell Push Press4 of 10
1. Grab a pair of dumbbells and place them on your shoulders. Bend your knees sightly and push your butt back.
2. Press the dumbbells over your head quick. Return into the starting position and repeat.
TRX Push-Ups5 of 10
1. Put both of your feet in the straps. Get yourself into a push-up position and tighten your abs and shoulders.
2. Lower yourself to the floor, and return to the starting position. If you're able to, you can make this exercise more explosive by doing a plyometric push-up.
TRX Single Leg Knee Drive6 of 10
1. Place both of your feet in the straps. Get yourself into a push-up position. Quickly drive your right knee towards your right elbow.
2. Return to the starting position and switch to your left leg. Do this exercise quickly while maintaining a tight torso.
TRX Jump Squats7 of 10
1. Grab the straps with both of your hands and face the anchor point. Squat down and then jump straight up into the air.
2. Land softly on your feet and repeat the movement. Make sure you're landing with both knees over your feet. Don't let your knees cave inward.
Sprint Circuit No. 18 of 10
It's always a good idea to work on sprinting. Circuits will give you a chance to work on your running technique while you're tired.