Plyo Burner!!

Q: Hot Buns

Who was there: Fromage, Shiplap, Scrubs, Giant

Disclaimer / Warm Up

The Thang: Get your timer, your gonna need it!

Set 1 x 3

Plyo Lunges w/weight to collar bone (30 sec)

5 second rest

Plyo lunges w/weight to collar bone (10 sec)

5 sec rest

Plyo lunges w/weight to collar bone (10 sec)

~ 20 second recovery, then repeat Set 1 (2 more times) ~

Set 2 x 3

Squats, lift weight on the way up! (30 sec)

5 sec rest

Squats, lift weigh on the way up (10 sec)
5 sec rest

Squats, lift weight on the way up (10 sec)

~ 20 sec recovery (repeat Set 2 (2 more times)~

Split into 2 groups

Group A (fast feet, ladder runs in place) / Group B (push ups)

For 2 uninterrupted minutes, each group does their exercise, swapping exercises every 30 seconds until the 2 minutes is up.

REST FOR 30 Seconds

Group A (long jump) / Group B (switch climbers)

For 2 uninterrupted minutes, each group does their exercise, swapping exercises every 30 seconds until the 2 minutes is up.

Rest for 30 seconds

For 45 seconds – Long jump with weight x 7

Side jumps with weight x 7 (do as many reps of each 7 times for 45 seconds)

20 second Recovery

For 45 seconds – Long jump with tuck jump x 7

Plank with shoulder taps x 7 (do as many reps of each 7 times for 45 sec)

20 second recovery

For 45 seconds – Long jump with weight x 5

Side jumps with weight x 5 (do as many reps of each 5 times for 45 sec)

20 second recovery

For 45 seconds – Long jump with tuck jump x 5

Plank with shoulder taps x 5 (do as many reps of each 5 times for 45 sec)

Motivation: “So many of us are waiting for the exact right time to attack. We wait for the stars to align before we make our move in life. Truth is, there is only today & what you make of it. You have to learn to do when you don’t to do!” David Goggins