One way ticket

friday: gym.
*roll
*hip mobility
*dynamic stretches
circuit:
-plyo bench pushup: 5,5,4,3
-depth jumps: 5,5,4,3
-cable pulldown: 5,5,4,3
-vertical jumps: 5,5,4,3

saturday: gym.
*lax ball roll
*hip mobility
*jump rope warmup
*dynamic stretches
(1) overhead pullover: 5x5 w/180
(2) dips: 3x15
(2) seated row: 4x10@ 180
(3) man tacos: 3x15
(3) single leg hip thrust: 3x15/leg w/25 lb plate on chest
(4) simulated cable throws: 3x10/arm fh & bh
(4) cable fly low to high: 3x10 @ 27.5
(4) wide grip pullups: 3x5
(5) squat: 1x5 @ 95,115,135
bike riding for 10 minutes.
*stretch

sunday: rest
monday: gym.
*shoulder warmup
*dynamic stretches
(1) parallel grip chins: 6x8
(1) standing military press: 1x5 @ 125 (3 strong, 2 with leg help)
(2) inverted row: 4x8
(2) 1-arm db press: 4x8/arm w/45lb db
(3) cable fly high to low: 4x10 @ 27.5
(3) cable trunk twist: 4x10/side @ 27.5
*9-9-9: first round crushed, 7:42.
-went through again w/7 reps each, 6:40.
stretch