very quick jump rope
dynamic warmup
single leg bounding; 2x30 yards each leg
alternating lunge jumps; 3x12
power cleans; 1x6 @ 95, 5x5 @ 115
push press; 1x6 @ 95, 5x5 @ 115
seated row; 5x5 @ 160
calf jumps; 3x50
db bench; 1x6 @ 40, 5x5 @ 55
crunches; 2x30
bicycles; 2x15
complex.
holding a 45lb plate do 6 reps of each exercise. could only go through 3 times last week, this week went through 4. happy about that.
overhead squat
row
swings
forward lunge with twist toward forward planted leg (6 each leg)
woodchopper (6 each side)
that is really hard. you should try it.
little stretching. starving.
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