Weights 8/7 (2)

rope and lowebody / back dynamic stretching
hurdle jumps x 7
upper body dynamic stretches
dips BW x 5, +10 x 5, +20 x 5, +30 x 5, +40 x 5, + 50 x 5, + 60 x 5 (hard)
bent row 115 x 4s x 8r... possibly 5 sets here i lost count. better to err on the side of volume
3 x (8 sprinter sit-up, 8 leg raises, 8 hip raises, 1-2min rest)
rope
calf stetching (still sore from the jog wtf?)
jm for elbows shoulders and wrists..... do some more later

-last set of dips were hard, give 70 for ride next
-go to 3s x 10r for bent rows
-abs were painful... moving to 8 reps was a good move