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3pm Workout, 4.10.11

Warm up: jog, skipping drills, speed ladder, depth jumps

Round 1: 150 meter sprint (1 min rest follows)
Abs
Military press
Jump square with med ball
Jack pushups
Split squat cycle with med ball
Jump rope
Walk to start

Round 2: 125 meter sprint (1 minute rest)
Jump rope
Lateral bounding with med ball
Ski-ab pushups
Tuck jumps
Reverse flies
Abs
Walk to start

Round 3: 125 meter sprint (1 minute rest)
Abs
Hamstring curls
Standing broad jump from sprint start
Star pushups
Frog jumps
Jump rope
Walk to start

Round 4: 125 meter sprint (1 minute rest)
Jump rope
Right hand triceps pushups
Double leg butt kicks
Left hand triceps pushups
Abs and tuck jumps with partner
2 minute rest

4 minute abs