gym for the lifting of the weights.
jump rope tabata for 8 minutes.
dynamic warmup
side to side lunge; 2 x 10
forward single leg box jump; 3 x8 each leg (box just above knee, i think 24")
single leg lateral hurdle (4"); 3 x 20 each leg
jump squats; 6x4 @ 45
front box squats; 1x8＠ 135, 1x6 @ 155, 1x3 @ 185, 1x3@ 195, 2x3 @ 205, 1x6@ 135 (really pumped about this weight. really felt strong with these and 40 lbs more than i have ever front squated and matched my high (i think) in any squat. really happy about this and being careful and learning the lift again and actually seeing gains.)
singleg rdl; 4x8 each leg @ 70
calf raise; 3x20 @ 70
singleg squat from bench; 4x7 each leg holding 5lb plates
side to side crunch; 3x20
man tacos; 3x25
was going to do a mtn. climber, but the gym was closing so i did my last two exercises as a circuit for time.
db swing; 4x10 w/45lb db
rocky decline; 3x12
alternated db swing, rocky decline. finished in 3min. 18 sec.
going to stretch in shower, then roll later.
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