Thur Workout

Dynamic Warm-Up

100 side straddle hops...aka jumping jacks

BOSU Push-Up        15...explosive if possible 
BOSU UP/Down      20
BOSU Squat            15
BOSU Knee Tuck   20
     ---repeat bosu segment 

50 side straddle hops 

DB Split Clean             10(alt lead leg)
DB Hammer to Press  15
DB Plank Drag            10(5each side)
DB Crunch                   20
     ---repeat DB segment

50 side straddle hops

7 minutes Jump Rope