jump rope; 4x20 doubles, 2x10 single leg doubles
dynamic warmup
single leg lateral jump over 6" hurdle; 3x20 each leg
ankle exercises
side lunges; 3x10
deadlift; 1x8 @ 135, 1x4 @ 185,1x6 @ 225,235,245,250
power clean; 1x8 @ 45,1x5 @ 115,125, 2x5 @ 135
reverse back ext.; 3x12
db step-up; 4x5 each leg holding 40lb dbs
single leg step-up jump; 4x5 each leg
db snatch; 8 w/50lb db
burpees; 10
4x through. 4:05. very happy with that time
10-10-5; 2x7. shuffle 10 yards carrying 25lb sandbag, drop the sandbag, sprint 10 yards back to start, turn and sprint 5 yards back to the middle. about 15 seconds rest between each one, 1minute between sets.
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