jump rope tabata for 8 minutes
dynamic warmup
single leg lateral box jump, box a couple inches above knee; 3x8 each leg
tuck jumps; 3x10
side lunges; 2x10
jump squats; 6x4 w/bar
front box squats; 1x8 @ 135, 1x6 @ 165, 175, 185, 195
calf raises; 3x20 each leg w/70lb db
single leg rdl; 4x8 each leg w/75lb bb
reverse lunge w/bb; 3x10 each leg @ 95
hanging leg raises; 3x10
db swing, rocky decline circuit for time; 4x10 swings w/45lb db, 3x12 rocky decline, alternating. 2:35, about 20 seconds faster than last time. going to switch it up next week. use 50 lb db and maybe another set of declines.
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