First off, some clarification on the scheduling of the workouts.  At the moment there are only 3 workouts per week (ex. Mon, Wed, Fri).  The title post, today's is "M1W2D1" means M = meso cycle 1, W = week 2 and D = day 1.  I'm only doing the three per week because I know you're busy but you should be able to commit fully to at least three per week.  Additionally, get out there and play some touch, go swimming, chase loose women, etc.  Stay active!

Warm Up:
Run 200m forward, 200m backward
10X OH Squat
        push ups
        Bulldog Pointers (Bulldog position - hands and knees.  Extend right hand/left leg and vice versa)
        Bulldog Fire hydrants (raise leg like peeing on fire hydrant)
        Bulldog Hip Circles (rotate bent leg 360)
        Bulldog Straight leg hip circles (same as before but with straight leg)
        Mountain Climbers (lay on belly, alternate bringing knees up to elbows)
 5X  Clapping push ups

Core training
25X Med Ball Crunch/extend
20X Partner Straight leg Throwdowns (lay on back with legs straight up in air.  Partner pushes lags to ground)
20X Bicycle crunches (ea. leg)
25X med ball side throw/catch (ea. side)

3A Power Snatch 5-5-5
3B Lateral Box Jumps 5-5-5 (w/ box to your side, jump side ways onto and then off box then back on other side)

4A Weighted Push ups (put weight plate on back or weighted vest, 45lbs) 2 sets of max reps
4B Dumbbell snatch 5-5 (each set is 5 with each arm)

5A Good Mornings 8-8
5B Bench Press 8-8


2 mins max rep burpees
1 min rest
1 min max rep 40 yd shuttle (run back and forth a distance of 40 yds as many times as possible)
1 min rest
2 mins max rep jumping squats (squat then explode off the ground at least 6")
1 min rest
1 min max rep 40yd shuttle
1 min rest
2 mins max rep squats
1 min rest
1 min max rep 40 yd shuttle
1 min rest
2 mins max rep lunges

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