Day 1

Workout

Jump Rope

Equipment: Full Gym, NO EQUIPMENT

Jump Rope

8 Sets

60 sec Reps

15 sec Rest

Rowing Machine

Equipment: Full Gym, Machine

Rowing Machine

4 Sets

650 m Reps

30 sec Rest

Depth Jump to Hurdle Hop

Equipment: Full Gym, NO EQUIPMENT

Depth Jump to Hurdle Hop

4 Sets

8 Reps

15 Rest

Zig Zag Hops Plyometric

Equipment: Full Gym, NO EQUIPMENT

Zig Zag Hops Plyometric

5 Sets

8 cones Reps

15 sec Rest

Tuck Jump

Equipment: Full Gym, NO EQUIPMENT

Tuck Jump

3 Sets

10 Reps

20 secs Rest

Bear Crawl

Equipment: Full Gym, NO EQUIPMENT

Bear Crawl

3 Sets

25 m Reps

60 Rest

Battle Rope

Equipment: Full Gym

Battle Rope

3 Sets

45 Reps

60 Rest

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