Start: 7:13am
Finish: 8:33am

Warm Up: 4:40

This routine calls for 30 seconds (per side where necessary) with a 60 seccond break after the second movement.

C&P: 55/55/55
Squat: 70/70/70
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Row: 55/55/55
V-Up: three sets
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Pushup: three sets (rests during the last two sets)
Plank: three sets (rests during the last two sets)

Interval Cardio:

30 swing (Hand to Hand - 55lbs) (WHOOPS) see below
Step Ups (slow)

Thoughts: Well there is a first time for everything and today I dropped a kettlebell for the first time. It was during the hand to hand swings. I was on my last rep of the last set and I lost my concentration for a split second and I just missed it with my right hand. It hit the step, then the floor.

No damage and no one was hurt, but one of the trainers had just walked by. Note to self... more concentration.

I followed all of the above with 14 minutes of stretching and roller.

t

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