20100614:0800

warmup
med ball catch, mini KB complex, whip smash

workout:
"UFC" (un - fucking cool)

30 seconds work, 30 seconds rest(in most compromised position), 5 rounds. 1 minute rest, 5 movements

push press/over head hold
airdyne (30 seconds hard, 30 seconds less hard)
atomic situp/ v-sit
KB swing / dead hang
row machine (30 seconds fast, 30 less fast)
(bonus rounds)
squat / squat hold
ball slam / over head hold
mountain climber / FLR


results:
-b
push press: 2x20#, 30,30,30,30,20
airdyne: didnt set it right, i hate the airdyne.
atomic situp: 15,13,13,13,13
kb swing: 53# swings, ledge hang. miserable
row: rowing should have been worse, spent too much effort or form and ended up with a lukewarm pace...
(thanks to emily,)
ball slam: 10,10,12,10,11
(thanks to kevin)
mountain climber: 50,30,30,35,45