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This week we took the workout to Santa Monica beach for some explosive work, here's the entire workout, get to the beach and try it and then repeat in the gym to compare results / difference...
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Warm up: x10 mins steady pace sand run & plyometrics
Boxing (mittwork): x10mins w/ no rest
Explosive Speed & Power work:
Explosive Power: x2 sets:
x10 knees to standing jump w/ 10lb med ball jump slam (30s rest between sets)
Speed | Agility: x4 sets:
max effort tuck jump to timed 15 yard cone sprint test w/ change of direction (20s rest between sets, aim for 3-5s sprints)
Circuit: x3 sets
16kg kettlebell snatch x10 (left)
30s battle ropes: alt wave
16kg kettlebell snatch x10 (right)
30s battle ropes: dbl wave
Onnit steel mace offset push ups x10ea side
Floor work: x3 sets
12lb medicine ball plank roll out x10
opposite elbow to knee climber x10
cool down & stretch