treadmill warmup
dynamic stretches
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 135, 1x1 @ 155, 1x1 @ 185, box-1x3 @ 225,235,245, 1x8 @ 135
3 squat jumps after each set at 3
crunches; 4x25
bench; 1x3 @ 135, 145, 155, 165
pullups; 25 (10,9,6)
chinups; 16 (8,5,3)
side raise w/45lb plate; 3x12 each side
db snatch; 4x6 @ 55lb db
cable 1-arm 1 leg row; 1x10 @ 50, 2x8 @ 60
dips; 4x10
db clean and press; 1x6 @ 40, 3x6 @ 45
twist w/cable; 3x12 each way @ 20
shot hoops for a few minutes.
3 suicides w/30 sec. rest in between.
sauna and stretch.
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