Uploaded April 2018 | Updated September 2026, 8 hours ago

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This video is sponsored by prosourcefit.com
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Neoprene Dumbbells: shrsl.com/w5ah
Plyo Box: shrsl.com/w5ai
Dip Station: shrsl.com/w5al

Workout Breakdown:

Warmup (50:10)
1) jumping jacks
2) squat and twist
3) 3 way lunges
4) cossack squats
5) frog pumps
6) bird-dog

Strength and Plyo Circuit (repeat 3x)
1) dumbbell Step-ups (10 per leg)
2) inverted rows (8 reps)
3) Box jumps (10 reps)
4) Dips (10 reps)
5) elevated pistol squats (3 per leg)
6) knee raises (10)

Finisher (repeat 2x)
1) Manmakers (5 reps)
2) weighted plyo lunges (10 reps round 1, 20 reps round 2)