jumpin' da rope mon; 2 min on/ 30 sec. off x 5 (first 30 seconds of the 2 minutes was switching between some single leg jumps, both legs, and a couple other things, second 30 seconds was sprinting in place, third 30 seconds was same as first, fourth was same as second)
dynamic warmup
ankle exercises
overhead db incline; 1x8 @ 45, 5x5 @ 55
lat. pulldown; 5x5 @ 140
db fly on ball; 2x6 @ 35, 2x6 @ 40
db curls, one leg; 4x6 w/40lb dbs
bench press; 1x8@ 45, 1x6 @ 95, 2x6 @ 125, 2x6 @ 135
ball crunches; 3x30
reverse back ext. ; 3x11
tabata; bodyweight squats and burpees w/o pushup to jumping pullup (pullup bar about 8.5 feet off the ground) i alternated between the two, which means i did 4 sets total of each. this was really fun. got at least 20 squats in each time and 4 of the jumping pullup things.
explosive pushups ladder down from 10; 4:03
felt great today.
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