40 min circuit of various movements; hops, lunges, punches, tumbling, bands, done continuously. Movement changed every 1:10. Aerobic HR, 120-150 BPM.
Plyo Pushup 2x5
OHB MB Throw 2x5
Repeat Jump 2x5
Forward MB Throw 2x5
Sprint 2x5 contacts with each foot
6lb. Med Ball, all work done barefoot with emphasis on relaxed, flowing movement.