Continuing a week of bodyweight training with some outdoor activity…

Body Work: Lower Body

Warmup
Power Plate 3 min
Walk 3 min
Jog 3 min
Tuck Jumps 10

100 yard Sprints
2 @ 60%
2 @ 75%
5 @ 90%

3 Alt-Sets of 10 reps:
One Leg Bench Squat (10 each side)
Bench Jumps 30″

Bounding (aka Long Strides)
4 sets of 20 (10 each leg)