Warmup (5 min treadmill, inchworms, squats, knee hug elbow-to-instep)
1A. Back squat 3x8 @ 135, 155, 175 lbs
1B. Bench press 3x8 @ 135, 145, 155 lbs
2A. Push press 3x8
2B. Lateral bound - quick & stabilize 2x4 each leg
3A. 1-arm DB snatch 3x5
3B. Reverse lat pull downs 3x10
4A. Jump rope (w/variations) 3x 2min
*for the first time ever, I did double unders for 45 sec straight
4B. DB front arm raises 3x10
5. Medicine ball (10 lbs): 5 granny tosses, 5 vertical push, 5 overhead slams, 5 linear split-squat throws (each side), 5 lateral split-squat throws (each side), 5 standing linear lateral throws (each side), 5 standing 180-degree throws (each side)
6. Core circuit: 3x
a) 50 sit ups
b) 60 sec side plank (each side)
c) 10 kneeling hip abductions (each leg)
d) 10 1-leg glute bridge raises (each leg)
Stretch
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