A) Warm Up: (2) Sets (8) Chin-Ups + (8) Burpees with Jumps
B) 6 Pause Rep (at bottom) Triple Sets
1) Chin-Ups (1/2 Hang for 2 sec's - Explode Up) x 6 reps
2) Diamond Push-Ups (Chest to Ground for 2 sec's - Explode Up) x 6 reps
3) Squat Jumps (1/2 Squat Pause for 2 sec's - Explode Up) x 6 reps
4) Recovery x 30 sec's
C) 2 Consecutive Rope Interval Circuits
1) Jump Rope (Moderate Tempo) x 60 sec's
2) Plyo - "Clap" Push-Ups with 3 sec pause at bottom x 60 sec's
3) Jump Rope (Moderate Tempo) x 60 sec's
4) Plyo Squat Jumps with 3 sec pause at bottom x 60 sec's
5) Jump Rope (moderate Tempo) x 60 sec's
6) Plyo "Shuffle" Push-Ups with 3 sec pause at bottom x 60 sec's
7) Jump Rope (moderate Tempo) x 60 sec's
8) Plyo Staggered Squat Jumps with 3 sec pause at bottom x 60 sec's
9) Jump Rope (Moderate Tempo) x 60 sec's
10) Plyo "In & Out" Push-Ups with 3 sec pause at bottom x 60 sec's
*** At bottom of each plyo-rep relax and disengage muscles for 3 full seconds an Then Explode Up!
D) 3 Consecutive Core Super Sets
1) Supine Backstroke x 60 sec's
2) Prone Dry land Swim x 60 sec's
B) 6 Pause Rep (at bottom) Triple Sets
1) Chin-Ups (1/2 Hang for 2 sec's - Explode Up) x 6 reps
2) Diamond Push-Ups (Chest to Ground for 2 sec's - Explode Up) x 6 reps
3) Squat Jumps (1/2 Squat Pause for 2 sec's - Explode Up) x 6 reps
4) Recovery x 30 sec's
C) 2 Consecutive Rope Interval Circuits
1) Jump Rope (Moderate Tempo) x 60 sec's
2) Plyo - "Clap" Push-Ups with 3 sec pause at bottom x 60 sec's
3) Jump Rope (Moderate Tempo) x 60 sec's
4) Plyo Squat Jumps with 3 sec pause at bottom x 60 sec's
5) Jump Rope (moderate Tempo) x 60 sec's
6) Plyo "Shuffle" Push-Ups with 3 sec pause at bottom x 60 sec's
7) Jump Rope (moderate Tempo) x 60 sec's
8) Plyo Staggered Squat Jumps with 3 sec pause at bottom x 60 sec's
9) Jump Rope (Moderate Tempo) x 60 sec's
10) Plyo "In & Out" Push-Ups with 3 sec pause at bottom x 60 sec's
*** At bottom of each plyo-rep relax and disengage muscles for 3 full seconds an Then Explode Up!
D) 3 Consecutive Core Super Sets
1) Supine Backstroke x 60 sec's
2) Prone Dry land Swim x 60 sec's