Video: Bodyweight Speed Workout
Superset #1: Vertical Power
Split Squat into return stance: 3 Sets of 3 per leg (no rest)
Quarter Squats into Squat Jump: 3 Sets of 8 (90s rest between sets)
Superset #2: Horizontal Power
Broad Jump: 3 Sets of 6 Jumps
Single Leg Hip Thrusts: 3 Sets of 8 per side
Superset #3: Kinetic Chain
Lateral Reaching Lunge: 4 Sets of 5 per leg (no rest)
Mountain Climber Burpee: 4 Sets of 4 (90s rest between sets)