gym.
right into the squat rack to warmup
1x10 w/bw, 1x10 w/bar, 1x8 w/95, 1x5 w/115
(1) speed squat; 2x5 @ 135
(1) side raise w/45lb plate; 3x20/side
(2) squat; 1x8 @ 175, 185, 195
(2) squat jump w/40lb db; 3x10
(2) squat jump w/bw; 3x10
(3) squat; 2 @ 205,225,245
(4) standing military; 1x5 @ 95, 2x5 @ 105
(4) exp pushups; 3x10
(4) inverted row; 3x12
(5) reverse lunge; 1x8/leg @ 95, 105, 115
(5) rocky decline; 3x15
(6) incline db fly to db bench; 4x6 w/35s
(6) db swing; 4x6 w/60
treadmill; 1/4 mile @ 7.6, 1/4 mile @ 8.6
stretch
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