Apr 12 -Legs

If you'd prefer to stick to the old workout, try this on:
http://afd-bshift.blogspot.ca/2013/03/legs.html

If you're up for something new with an anaerobic twist, take this on:

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(look to go outside, pick something like one of the picnic tables for extra height -If it's another Calgary Spring Day, try doing the jump holding a medicine ball.

•Sled Pull (50m) x 1 -Calgary Spring Day? Replace with Running the hose tower with a weight -88 should do it twice, 87, 3 times.
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•50m sprint x 2 -Calgary Spring: "Level 2 Drills" from the Insanity workouts.

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)