"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."--William Ellery Channing--
APK Warm-Up Workout: Speed-Strength and Power training Pistol x 3 each side, followed immediately by 3 broad jumps . Rest 1:00, repeat x 5 Rest 2:00 Handstand Push-Up x 3, followed immediately by 4 lateral plyo push-ups*. Rest 1:00, repeat x 5 Rest 2:00 Burpee x 3, at the end of the third burpee, replace the jump with a 15m sprint. Rest 1:00, repeat x 5 Post results to comments. Compare to 4-10-07
* place a box or ball on the ground (soccer or basketballs are the perfect size) Start the push-up with your right hand on the ground, the left hand on the box, and press up powerfully, propelling your upper body into the air towards the left. Switch hands in mid air to land with your left hand on the ground and your right hand on the ball/box. Absorb and then immediately repeat.
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