No drama tonight, just plain ol' fashioned house of pain (jump, jump!)
I can tell you that plyo has made such a difference with my jiu jitsu; I'm lighter on my feet, much more mobile, my cardio is through the roof and the usual torture routines of burpees and crunches in class make me snicker and everyone else sneer ;)
767 Calories, 13% from fat / Avg. HR=143, Max. HR=166 / Zone1=10:13, Zone2=14:20, Zone3=32:38
(I also forgot to start the timer when I began and it was 10 minutes into it when I did...)
Now, if I can find a way of working rock star into a submission... ;)
Bring it!
/Hoff