Video: Bodyweight Speed Workout

Superset #1: Vertical Power 

1. Split Squat into return stance: 3 Sets of 3 per leg (no rest)

2. Quarter Squats into Squat Jump: 3 Sets of 8 (90s rest between sets)

Superset #2: Horizontal Power

1. Broad Jump: 3 Sets of 6 Jumps

2. Single Leg Hip Thrusts: 3 Sets of 8 per side

Superset #3: Kinetic Chain

1. Lateral Reaching Lunge: 4 Sets of 5 per leg (no rest)

2. Mountain Climber Burpee: 4 Sets of 4 (90s rest between sets)