Five rounds of 100m hard sprint + 15 heavy swings. The sprint and the bell are both fast. The rest between is real (2:00). Sustain output across all five rounds or it doesn't count.
This is a sprint day. Real rest between rounds. If round 3 swings are slower than round 1, the sprint pace is too aggressive. Pull the sprint back, not the bell.
Easy jog, dynamic prep, sprint primer. Don't skip the sprint primer or you'll pull something.
Out and back from the garage. Mouth shut if possible.
Open the adductors.
Drive the knee, dorsiflex, land light.
First rep 75%, second 85%, third 95%. Rest 60s between.
On a 3:00 clock. Sprint + swing land around 1:30. Real rest until next 3:00 mark.
Out and back from the garage door, 50m each way. Hands on knees when you get back, breathe.
Two-hand. Snap the hips. Sets land near 1:30. Rest until 3:00.
Round 3 is the honest one. If sprint times slow by 3+ sec, drop swings to 12 and finish all 5 rounds at the lower number. Don't skip rounds.
Down-regulate before you stop moving.
Out and back. Hands on head if HR is still high.
Hamstrings and hip flexors. Sprint day asks for them.
Heel on a bumper or step. Hinge forward, flat back.
Back foot elevated on bumper. Tuck the pelvis. Press the back hip forward.
Five sprints.
Five sets of fifteen.
Sustain or scale.
SPRINT & SWING.