I did this yesterday at home on my own. Ouch!...went by very quickly, but ugh, was it a tough one. The first section of this workout is primarily metabolic conditioning, while the second section involves a combination of strength, power, and plyometric training. So...it covers just about everything!
SECTION 1:
10-9-8-7-6-5-4-3-2-1 of:
- Single-Leg Step-Ups to a Super High Box/ Bench (i.e. 36-48 in.; bench w/ 8+ risers ea. side)
- Inverted Burpee (tuck roll to handstand/ donkey kick) (http://www.youtube.com/watch?v=oSniT95zU7c&NR=1: video of me performing this exercise; fast forward to the 40 sec. mark)
SECTION 2:
12-10-8-6-4-2 of:
- Curtis P (Squat Clean to Front Lunge R and L to Push Press) (65 lb. barbell OR heavy dumbbells (i.e. 15s))
- Med Ball Clean to Med Ball Slam Squat (both exercises one after the other = 1 rep)
- Pike Jump to Tuck Jump (jump and touch toes w/ straight legs, then immediately do a tuck jump (see photo above for tuck jump))
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