Warmup:
Hurdler stretches, KB Windmills, Potato Squats
Lunch Time Workout:
10 minutes total… as many sets/reps as possible…. resting as long as necessary between sets;
35# KB Complex (Swing, High Pull, Snatch, & Front Squat) x 5 reps/side x 4 sets;
Total: 120 reps in 10 minutes.
The complex was one continuous rep of a swing, HP, Snatch, with the KB lowered to the rack position, then a Front Squat. It took me a lot of concentration to remember what movement I was doing next and what rep I was on. The high pull and the 35# KB really taxed my grip by the end of the 10 minutes, especially with my left hand. My forearms are mush right now as a I cool down from the workout.
Evening Workout:
5.5 mile cycling Hill climb workout. Compounded by the extreme heat advisory. Quite hot and misery inducing.
Quest for Fitness 