Strength and Power!
2 Circuits. A) is your Strength Circuit, focus on controlled reps. Go slow during the negative part of the range of motion, building tension with each movement.
B) is your Power Circuit. Use fast, explosive movements.
7 min each. Repeat the exercises as many times as possible in the 7 min.
15 Squats (use weight if possible)
5 Plyometric Pushups -or- 5 Burpees
10 Sprinter Situps
15 Squat Jumps