Today we are developing power. Perform each movement with purpose and maximum effort. Jump high and crawl low.

Warm-up:

Stretch and foam roll Burpees 3 x 10 Walking Lunges 3 x 10 each leg

Main Set: Super-sets

Wall-sit x 40 seconds Box Jump x 5 Rest 1 minute and repeat 3-5x

Single leg push-up x 6-8 each leg (Advanced: Elevate your feet on a bench or box) Pull Up x 5+ Bear Crawl x 25 yards Rest 1 minute and repeat 3-5x

Cool-down:

Stretch

Beginner Version: Increase rest periods. Perform only 3 sets each. Advanced Version: Decrease rest periods. Perform 5 sets each.