one more night

really haven't been doing as much this month as i would like.

treadmill warmup
dynamic
single leg glute bridge; 2x10
bird dog; 2x10
single leg lateral jump; 2x6 each leg
single leg forward jump; 2x6 each leg
front squat; 1x8 @ 135, 1x4 @ 155, w/box 1x6 @ 175, 185, 195, 205 (could only do 4, racked the bar, then did 2 more)
jump squat; 3 after each set of 6
overhead db incline press; 1x8 @ 40, 3x6 @ 55 (couldn't do 4 sets)
db step-up; 3x6 each leg w/40lb db in each hand
stepup jumps; 3x6
pullups; 15 (9,3,3)
chinups; 15 (7,4,2,2)
single leg rdl; 2x6 @ 76, 2x6 @ 85
db clean and press; 3x8 w/45lb db in each hand
ab decline; 3x15
back ext. ; 3x12 holding 25lb plate

full stretch

hot tub.