brutal workout
did a random warm up -- not as much dynamic stretrching but tons of jump rope -- like 75% of it was jumping rope
weights where killer too -- 30 second rest between every circuit set below
DB snatch - 4x5x25, 30 for the rest
jump rope 30 seconds between each
front squats - 10x95,4x10x115
DB inclin ebench - 10x40, 4x10x75
lateral step ups - 10x bodyweight - 2x10x40pds
10 pushups
10 weight crunches - 12pd med ball
weight str leg situps - 10x12pd med ball
10 lat pulldowns with 150 --- 10 pullups --- 10 lat pull downs with 150
8 opposite supermans
ended with bridge for 1minute and 10 diamond pushups x 3
did a random warm up -- not as much dynamic stretrching but tons of jump rope -- like 75% of it was jumping rope
weights where killer too -- 30 second rest between every circuit set below
DB snatch - 4x5x25, 30 for the rest
jump rope 30 seconds between each
front squats - 10x95,4x10x115
DB inclin ebench - 10x40, 4x10x75
lateral step ups - 10x bodyweight - 2x10x40pds
10 pushups
10 weight crunches - 12pd med ball
weight str leg situps - 10x12pd med ball
10 lat pulldowns with 150 --- 10 pullups --- 10 lat pull downs with 150
8 opposite supermans
ended with bridge for 1minute and 10 diamond pushups x 3
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