I'm behind a few days, so details may be a bit sketchy...
Warm up:
Circuit x 2
10 x 10LB DB Windmill
10 x 10LB DB External Rotations
Work Capacity 101 -- 75s work, 45s rest (2 min) for 20 min
5 Pullups
10 Medball slams
15 Burpees
20 Jumping Jacks
After the second round, I figured out that I wasn't going to do more than 20 jumping jacks through the entire workout...so I moved the jumping jacks ahead of the burpees...it had a minor effect on the number of burpees I did per round --never dipped below 6, but only hit 10 once...
I'm fairly certain I finished with abs...but I don't recall :-/
Cool down and stretch
OSU!
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