Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

10 min Jog warm up
Lunges – 3 sets of 20
Jump Squats – 2 sets of 15
Ski jump lunges – 2 sets of 10
Push ups- 3 sets of 10
Dead lifts with any kind of weight you have 3 sets of 10 
Box jumps – 2 sets of 10
10 crunches
1 minute plank
30 seconds side plank each side
30 bicycle crunches
20 side crunches each side

(rest day coming up!)