The Dreaded Leg Matrix and Surrounding Workout

Alrighty, yesterday's workout. Give it a shot, do better than I did:

• Warm-up: 50 one-arm, light-weight (20 lbs.) DB swings per arm, done in sets of 25. This has become my new favorite warm-up. Hits lots of muscles, doesn't take long to break a sweat. I do the first 25 for a given arm swinging up to vertical, then the second set swinging to 90 degrees to up the tempo.
• The Dreaded Leg Matrix as described by Skwigg (see paragraph 3). Took me 120 seconds (sigh), crappy form (sigh), probably managed 1-inch vertical on most of the squat jumps (sigh). The lactic ache in sets 3 and 4 was incredible. I would like to see a video of someone doing this in the prescribed 90 seconds, with good form. I mean, if you're a complete rock star and able to do good jumps for the lunge jumps and the squat jumps, won't the time in the air alone pretty much consume whatever time you socked away from the first two sets? Volunteers?
• 4x4 on The Evil Wheel. I do it from my feet, but rollout to a wall that stops me way short of going to the floor. Gonna start working on these more regularly.
• Tabata pushups. Pretty good for the first couple sets, then lucky to get 5-6 in the each remaining set. Weak.
• Core circuit. I set my Gymboss for 30 seconds work, 15 seconds rest, and did this circuit: [1] Chinnies, [2] Plank, [3] Plank, right side, [4] Plank, left side, [5] Superman, [6] Knee Hugs, [7] Medicine Ball Slams (10 lbs.), [8] Medicine Ball Twist Throws, [9] Flutter Kicks, [10] Plank. Actually did a pretty good job on really cranking during each 30-second work period.

Let me know how it goes!