Plyo 1 (in calisthenics park):
Dynamic warmup
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2x10m acceleration
2x30m sprint
2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)
Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).
Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.
