Hungry and sore from massage last night, but hit the gym nonetheless! NO EXCUSES!!!!
I. Warmup: 10:20
A. Rope Hamstring Stretch - x6 straight/x6 bent
B. Single-Leg Bridge x 10 ea
C. Piriformis stretch
D. Clamshell + Band x 10 ea
E. Spiderman + Arm Rotation + Scap Push-Up x 10 total (5 per side)
F. Reverse Lunge + Rotation x 10 ea
G. Up Dog/Look over Shoulder/Down Dog x 5
H. Drop Lunges x 10 ea
I. Standing Lateral Flexion x 5 ea

II. BodyBar TGU to Windmill - 18 lbs x 3 ea = 2:50; x2 rounds = 6:20

III. Jump x 150 x 5 = 8:25

IV. Suicides - half-court = 16 sec, rest 44 sec x 3

V. BodyBar/Bodyweight Circuit: x2 rounds (round 1 = 5 min, round 2 = 4:11; total 11:11)
A. Overhead Walking Lunge 18 lbs x 10 ea
B. Side Crawl Push-Ups x 10 total (5 ea direction)
C. Lateral Reaching Lunge to Snatch Walk 18 lbs x 10 ea direction
D. Croc Crawls x 10 ea side (20 "steps" total)...TOUGH!!!

VI. Elevated Push-Up + 5 alternating FAST Mountain Climbers x 10, supersetted with Single-Leg 1A BodyBar Curls (stand on opposite foot) 18 lbs x 10 ea...2 rounds = 5:36

GREAT workout! A few pervs had to make themselves obvious with their staring, but oh well...it happens...LOL!