CFrosty Circuit & Some Core

If you haven't seen Chris Frost's blog yet (http://cfrostyrun.blogspot.com), you should really check it out. It's full of great articles, professional advice, and plenty of ideas to keep your workouts fresh and effective. I based today's workout on an example from an article of his.

Warm-up:

1 mile @ 8.5 mph
Active Stretching

CFrosty Circuit:
Medicine Ball Routine (part 1):

20 x front-squat vertical toss
20 x sumo-squat backwards toss (against wall w/ catch)
25/side x side-twist
20/side x chest throws in lunge position (against wall w/ catch)

Plyometric Power Exercises (part 2):

2 sets of:
20 x sitting box jumps (mid-thigh-high box)
10 x depth-drop push-ups
20/leg x box jump march
15 x jump pull-ups w/ tuck
10 x jump shrug @ 125lbs

Core Work:
7 Steps Abs:

7 sets of 40 x crunches, various positions

Back Extensions:

25 x