Start: 7:10am
Finish: 8:15am

Warm Up: Joint Mobility - 11:00
Body Movements: Pistol Practice - 5:00 - BW Squat/Superman Squats/Crow and Quad Hop

Circuit:
Double Clean x5 (20kg bells)
Pull Ups x5
Burpees x5
Swing x20 (24kg bell)
Rest: 1:00 - 2:30

Do the above five times. Today's times:

#1 - 2:18
#2 - 2:44
#3 - 3:35 (?)
#4 - 3:38
#5 - 2:17

Roller & Stretch: 15:30

Thoughts: The last rest period was 2:30 because I was looking for a song on my iPod that I needed to motivate me through the circuit. I felt as though it needed to be "Panama" by Van Halen. I wanted to finish the circuit before the song... bam.. done with time to spare.

I think I tweaked a delt in my left arm a tad with the quad hop.

t

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