Day 31 of 45

Plyometrics: today's after workout word of the day....OUCH!

Warm-up x2 sets:
Muti-directional lunges clock style (12-1-3-4-6-7-9-11-12 O-Clock)
2 Forward Lunges with straight back leg
2 backward Lunges with straight back leg
50 ft two foot fwd toe hops
50ft two foot bwd toe hops
10 box jumps 20"
Wide leg hold deep squat, 2 hops fwd, 2 hops bwd
6 Lateral bounds

WOD:

Circuit #1 x 2sets: 20 sec rest b/t exercises
Depth jumps 1min
Big lateral Bounds 1min (1 step)
Frog stance 4 hops fwd, 4 hops bwd 1min
Squat jacks 1min

Circuit #2 x 2sets: rest 30 sec after exercise: 1min rest after set
Squat Jumps 30 reps
25ft one legged hop
25 ft one legged hop
Double Box jump juke left 1min
Double Box jump juke right 1min

Circuit #3 x 2 sets: 2min after set
Power Lunges 30 sec
Diagonal bound 4 fwd, 4 bwd 1min
Box jump line 5 boxes different height 1min
Box dodge line 5 boxes fwd & bwd 1min