more plyo-focused workout

Warm-up

• tabata sprints or cycling

Lifting

• squat lifts
• lunges
• single leg romanian deadlift

Plyo

• squat jumps
• single leg vertical jump
• scissor jump
• single leg hops side-to-side
• single leg hops forward-and-back
• power skipping

harder plyo

• single leg target jumping
• single leg zigzag jumping