Weights 8/16 (3)

rope, lower body dynamic stretching
hurdle jumps x 8
dips BW, +10, +20, +30, +40, +50, +60 x 5r, +70 x 4r
bent rows 115 x 3s x 10r
ab circuit 3 x (8 sprinter sit-ups, 8 leg raises, 8 hip raises, 1-2min rest)
more rope

-hurdle jumps were easy, again get the pvc pipe for this
-70lbs for 4 was a real fight on the dips, opted to not go for 5