Workout of the Day
Plyo-metric circuit
In a team of 3-4, each partner complete 4 reps of each before moving to the next for a total of 3 rounds.
1. Standing vertical jump (two hands reach above head)
2. Standing tuck jump (tuck feet in mid-air)
3. Jumping lunge (4 reps each side)
4. Broad jump (must reset for each jump)

The goal is to be as explosive as possible while maintaining good balance.

then,
5 Rounds for time:
20 Weighted overhead walking lunges 45/25 lb. (total)
Run 200 meters
15 Knee to elbows

L3 - rx
L2 - 35/15 lb. and 10 KTE
L1 - walking lunges (no weight), abmat situps

Extra credit:
100 Sledgehammer swings
50 Pushups

Post your scores to the whiteboard.