Workout breakdown:
Part #1: Vertical leap (10 sec off/30 sec on for 6 rounds - 4 min interval training)16-12-13-13-13-14-14
Part #2: Time Challenge
Do 3 times of this entire circuit as fast as possible5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)
I completed this in 4:57
Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training
High Knees100-90-94-92-90-90
Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)
46-43-44-44-43-40
I realized I'm pretty bad in any plyometric exercises. I struggled a lot with vertical leap. Looks easy and simple but after 5 consecutive jumps, I had to pause every 2-3 jumps.
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