fireworks at lake michigan

gym today.

really felt like ass. quick, easy, 5 minute treadmill warmup

active in the gym. this felt pretty good.

plyos

2x15 laundry jumps
2x30 yards frog hops
2x30 yards single leg bounding
2x30 yards both legs bounding
2x30 yards power skips
2x10 alternating lunge jumps
2x10 rim jumps

next week, move up to 3 for each

weights

overhead db press incline
2x8 @40s
1x8 @45s

calf raises
3x15 each leg w/45

lat. pulldown
3x8 @135

ab bench thingy
3x20
3x15 each side

deadlift
1x8 @125
2x8 @135

benchpress
3x5 @ 135

single leg bulg. split squat
3x8 w/25s

single leg rdl
3x8 each leg w/25s

db swing
3x8 @25

ab decline
3x10 rocky

db fly on balance ball
3x8 w/25s

chest touch thingy
3x8 w/30s

full stretch

sauna.

good day in the gym. pretty happy about it.