Inspired by , Primal Fitness , I added some precision jumping practice to my workout.

Warmup: 3x--50 jumps with jump rope, 10 pushups, 10 abmat situps, 10 20" box stepups, 10 ring pullups, 2 Sampson stretch

Precision jumps 5x5 with increasing distance each set. Started at 5' and increased by 3" each set, only counted proper landings. Pretty hard for a first timer.

Finished with:

Row down, slam up (c2 level 5, 10kg ball)

1500M row 9 ball slams
1250M row 12 ball slams
.
.
.
250M row 24 ball slams

Total time 34:27

Tabata Hollowrocks finished it out.

Cool down and stretch. A bit of foam roller on the glutes.

Total Time 58:14

Here is mine:

10 bicycles, the best made by Roland Della Santa and Tom Kellogg
Krietler rollers
computrainer ergometer
Concept 2 Rower
Pendlay Bumper plates and olympic bar 160kg
Lifting platform
pulling blocks
Medicine balls (2 homemade, 2 purchased)
weightlifting shoes
weight belt
Foam rollers
wrist roller
box jumps (24" and 20")
paralettes
precision jumps
balance board
bowflex adjustable dumbells 1-24kg
homemade bodybars (aka pvc filled with sand)
gymnast rings
400lbs tire
my 30' climbing rope got mold and fell down