Advanced Difficulty
The explosive plyometric workout and medicine ball exercises will improve power and speed. The plyometric drills and plyometrics exercises are great for both men and women. The medicine ball workouts and plyometric exercises are intended for advanced trainees.

Plyometric training and medicine ball training instructions: Complete 4 Rounds of each exercise with 30 seconds in between each set.
180 Touchdowns x 12
Medicine Ball Chest Pass + Fallout Push Up x 12
Lateral Broad Jumps x 12
Medicine Ball Ballistic Row x 12
Medicine Ball Posterior Swing + Jump + Earthquake x 12
Star Jumps x 12
High Plank Knee Tucks x 12

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