American Head Coach Enrico Knowles' toughest workout: "Jump Run Circuit"
Drill (Example: Tuck Jumps) X 20 seconds
Rest X 30 seconds
Drill (Example: A-Skips) X 4 at 15 seconds each with 15 seconds Rest
Run 405 meters around the baseball field -
"you have to get around within 1 minute or go as far as you can within 1 minute"
Rest 2-3 minutes
Round 2
Drill (Example: Lunge Jumps) X 20 seconds
Rest X 30 seconds
Drill (Example: Karaoke) X 4 at 15 seconds each with 15 seconds Rest
Run 405 meters around the baseball field - "they have to beat their mark that they set on the first 1 minute run and if they don't beat it, I will add another round. Sometimes, I may go 4 rounds mixing up the different exercises and if they don't meet that cone, then I add on"