OSU! Seems like I've been away for awhile...I 've been here, been training, but short on time --which explains the lack of posting. I'll try to get better at posting while I stretch as I have in the past.
8 x 15LB DB Windmill
8 x 15LB DB External Rotations
25LB DB Thrusters
25LB KB Swings (Single Arm)
Circuit x 4:
30 Double Unders
25LB KB Single Arm Swings (20, 15, 15, 15)
Good stretch and call it a day!
This workout was one heck of a cardio burn! If I had a little more time, I would have come back down the ladder. Believe me, going up is a good burn.