rope and dynamic stretching
front squats 45lbs, 65, 95, 115, 135, 155 x 5
walking lunges 2 16kg KBs x 3s x 6r
shrugs 115lbs x 3s x 8r supersetted with
rear db flyes 15lbs x 3s x 8r
bench sit-ups (squeezing the bench for an anchor) oly bar x 8r, 25lbs x 3s x 12r
more rope
-fsq's were easy on the legs but hard on the wrists... need some more flexibility here. Stretch the wrists and give 175 a go next.
-go to 8r in the walking lunges
-shurgs and flyes go to 10r
-sit-ups go to 4s x 12r
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