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 2 x 10
Walking Lunges 2 x 10 each leg

Main Set: Super-sets:

Wall-sit x 30 seconds
Box Jump x 5
Rest 1 minute and repeat 3-5x

Single leg push-up x 5 each leg
Pull Up x 3-5
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

"Execute every act of thy life as though it were thy last."
--Marcus Aurelius