plyometrics|time: 1 hr

stretch (!)

side cross-overs
knee-kick jog
back kick
forward squat jump
backward squat jump
side slides
high squat jump/push-up
calf jumps
mountain climbers
lunges
broad jump
double broad jump
standing sprints
sled-dogs
wind sprints

push-up pyramid
crawl
flip-overs
bridges
hand stand
crunches
oblique crunches
scissors
pike
bike
neck raise 1
neck raise 2
pull-ups
chin-ups
side chin-ups
dips

stretch (!)