Trains: strength, power, stamina

Muscle & Performance - - Spartan Up -

Stand with your feet out­side hip-width apart and crouch down to lightly touch the floor with your fin­ger­tips, chest lifted. Ex­plo­sively leap for­ward as far as you can, land­ing softly and again touch­ing the floor. SPRINT: -ump for a shorter dis­tance. BEAST: Add a pop-jack be­tween jumps.

TIP: ´Use your arms for mo­men­tum and ex­plode with each rep, but take time to reload and re­set,” says Siko­rski.

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