Notation: The first number represents the number of sets and the second number is the number of reps per set. The percentage listed is the percentage of the maximum amount of weight you can move for that exercise. Here’s a rough guide: 90% - Very heavy (can only do 1-3 reps) 80% - Heavy (can do about 5-7 reps) 70% - Moderately heavy (can do at least 10 reps) 60% - Light (can do about 20 reps) Workout Box jumps 4x5 Notes: Jump onto a box you can land on comfortably with a slight knee bend. Jump off the box in reverse. As soon as your feet touch the ground, jump on the box again. Frog jumps 3x5 Notes: On two feet, jump forward as far as you can. Land on your feet with a slight knee bend and immediately jump forward again without pausing. Perform five jumps in total without pausing. Medicine ball slams 3x10(each side)@about 10% of your body weight Notes: Stand tall with a medicine ball over your head and your arms straight. Twist to the left and slam the ball to the ground. Catch the ball off one bounce. Twist to the right and repeat. Medicine ball throws 3x10@about 10% of your body weight Notes: Stand tall with a medicine ball in your hands and your arms straight. Throw the ball as far as you can over your head. When you release the ball, your body and arms should both be straight. Back squats 3x5@75% Notes: Squat down with a barbell on your back until the tops of your thighs are parallel. Keep your knees tracking over your toes and don’t let your knees collapse inward. If you can’t squat to parallel without your lower back rounding, only go as deep as you can go with good posture. Bench press 3x5@75% Notes: Grip the bar a little wider than shoulder-width apart. Unrack the bar and hold it over your chest with your arms straight. Slowly lower it to your chest, pause for a second, and return the bar to the starting position. Plank 2x60 seconds Notes: Support yourself between your forearms and toes. Brace your abs and glutes and keep your body in a straight line from your feet to your head. Hold for 60 seconds.