all the right friends in all the right places

jump rope tabata; 8 minutes.
dynamic warmup
box jump, 36" box; 5x6, meant to do 4 sets, forgot
20 yard sprints; 10
side lunge; 3x10
bulg. split squat; 1x6 @ 65, 1x6 @ 85, 95, 105, 115
3 lunge jumps after the last 4 sets of 6
calf raises, decline; 3x20 each leg w/50lb db
rdl; 3x6 @ 185, 2x6 @ 195
pistol squats; 3x3 each leg
man tacos; 3x25
side to side ab thing; 3x30

timed circuit;
10 db swing w/50lb db
12 ab decline, rocky's
4 x through swing, 3 x through decline. 90 seconds rest, repeat. previous best 8:21, today 7:50. the first half was slower, 2:52, which i wasn't happy about and tried to really push on the second one, got 3:28, way better than the other second halves.
4 minutes
tabata; 5 yard shuffle w/25lb sandbag, mtn. climbers.
2 minutes
bw squat, squat thrust->jumping pullup (at least 22 squats, 4,5,5,5)

good end to the workout.