Warmup - rope x 2 x intervals (5min total)
Deadlift
60 x 5
100 x 4
110 x 5
127 x 5
144 x 13 (5+)
Dips
BW x 5 x 10
Pullups
BW x 15,15,10
Back Ext
+5lbs x 15,15,15
Lying Leg Raise
BW x 25,25 (partner leg raises)
+padwork
+more jump rope, 4 x 1.5min intervals
