Okay.. here's what I did to myself today..

Start: 11:12am
Finish: 12:06pm

Warm Up: BW Squats @ wall 20
Ballet Squats with Upright Row 20x35lbs
Halos 10x35/10x35
Around the Body 20x35/20x35
Total Time: 4:20

The following was all done with a 35lb KB for 30 seconds except for the Figure Eight's, the Curls, the OH Extensions and the Arm Blasters. Those were for ten reps.

Round One

Front Squat
Figure Eight's
Cleans (each hand)
Figure Eight's
Reverse Crossover Lunges (curtsies - each side)
Figure Eight's
One Arm Rows (each side)
Figure Eight's
Squat Kicks (each side)
Figure Eight's

Time: 15 minutes

Round Two

OH Lunges (each side)
Two Handed Curls
Press (each hand)
OH Extensions
Three-Way Pushes
Two Handed Curls
High Pulls (each hand)
OH Extensions
Single Leg DL (each leg)
Arm Blaster

Abs

Toss - bottom to top, each side for 30 seconds
Paddle - 30 seconds

Thoughts: I followed with seven minutes of stretching and some roller.

At the end of January I will be teaching a KB class... so I'm gearing up by doing some of the workouts myself... this may have been easier for me if I used the 25lb KBs, but what fun would that have been? I did put the bell down a few times, which made the rounds longer than they needed to be.

I am now heading into '09 with DOMS in my back and a slight pain in my low back/right side area... some stretching and roller is in my future!

t

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