treadmill
dynamic stuff
rack pulls; 1x8 @ 135, 1x6 @ 155, 1x4 @ 185, 1x4 @ 225,235,245
power clean; 1x3 @ 135, 145, 1x1 @ 155, 1x2 @ 145
hang cleans; 3x5 @ 115
military press, bb; 1x8 @ 45, 5x5 @ 85
db fly; 4x5 @ 45, 1x5 @ 50
next 3 done as a circuit, 3 sets;
step up @ 70
8 alt. lunge jumps (4 each leg)
15 pushups
chinups, 25 (12,9,4)
cable woodchop; 3x10 each side @ 30
pullups, 15 (7,5,3)
hanging leg raises; 3x15
finisher; tabata row. worked hard and solid way to end the workout. stretched and rolled when i got home.
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