Warm Up:
- Dynamic Mobility
- Samson Stretch
- Jump Rope
Strength Work:
Overhead Squat (85%, 75%, and 65% of 225):
- 45x6
- 95x4
- 135x2
- 150x1
- 170x1
- 191x5
- 170x6
- 150x10
Weighted Dips:
- 40x1
- 55x1
- 70x5
- 55x7
- 40x10
In between each set I did 70 single jump ropes, 6 hip extensions, and 6 hollow rocks.
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