Day 1
w.u. 10 to 1
push-ups, sit-ups and squat jumps
4 rounds
10xea front to back lunges
6x clapping push-ups
instep stretch
4 rounds
10 x bounds
10x squat jumps
10x plank-walkups
4 rounds
1 min box jump (hop up and down on whatever)
1 min burpees
1 min jump lunge
1 min rest
2 rounds
30 sec jane
Day 2
w.u. 25, 20, 15, 10
squats, single leg deadlift ( split number in half), dips
4 rounds
10xea single leg touch down
20x belly blasters
20/20 side plank
4 rounds
30 sec lateral up and over box jump
30 sec hold
15 sec rest
3 rounds
20x up with a twist
20x bird dogs
20x plank walkups
20x deadbugs
2 rounds
25x hamstring hell each http://www.mountainathlete.com/page.php?page_ID=14
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