jump rope; 3x20 double jumps, 2x5 single leg double jumps
dynamic warmup
ankle exercises
db bench; 1x8 @ 45, 5x6 @ 60
seated row; 4x8 @ 170
pullups, 4 x fail; 5,4,4,5
standing military press; 4x8 @ 85
single leg single arm row; 1x12 @ 50, 2x10 @ 60
db curl to press; 4x6 @ 35
hanging leg raises; 3x12
side crunches; 3x20 each side
tabata; bodyweight squat/ up-downs to jumping pullup
balance board tennis ball wall throw; 3x11 without putting either end down
great workout week
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