jumpity ropity; 1 min. on/30 sec. off x 3 , 1 min. on/15 sec. off x 7
dynamic warmup
power skip; 3x25 yards
forward single leg box jump; 3x8 each leg, box just above knee
alternating lunge jumps; 3x12
jump squat; 6x4 @ 45
back box squat; 1x8 @ 45, 1x6 @ 95, 1x3 @ 135, 3x5 @ 155, 2x5 @ 175
calf raises; 3x20 w/65lb db
glute ham raise; 2x12
single-leg squat off bench; 4x6 holding 5lb plate in each hand
db swing; 3x10 w/45lb db
man tacos; 3x20
decline rocky; 3x12
side to side crunch thing; 3x30
tabata; mtn. climbers
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