Run 400 m with a medicine ball. (I chose the 6 lb one, and was able to run without stopping!).
10-20 alternating lunges
15 more squats
A few sets of deadlifts
Abwork - testing out V-ups, hollow rocking (make a hollow shape by flattening out the lower back, and rock from your shoulders to your hips)
5 Rounds Of:
- 5 deadlifts (Amy and I were at 50 kg, or ~110.2 lb. While we were warming up, we had moved up to 55 kg (121.5 lb), but Fran wanted us at a weight that we could repeat several times...)
- 10 hollow rockers or V-ups
- 5 pull-ups. I used the green (midway-resistance) rubber band, and kipped most of my pull-ups with varying degrees of success. Ironically, my kips get better as I get more tired.
After we finished that, Fran had us do a 400 m farmer's walk...which just means "grab two kettlebells and walk around the block". So Amy and I grabbed two 8 kg (17.6 lb) kettlebells each, and walked around the block as instructed, while speaking of the economy. (She is a financial director somewhere in Seattle).
I gotta say, I am TIRED! My lower back will be sore tomorrow, I can feel it. I think I failed to keep it straight / arched while lifting some of the time. :-(
I left CF, gathered my veggies, went to the store for cheese and a corned beef, came home, put the corned beef on the stove, made a tomato soup with garlic, beer, prosciutto, and parmegiano-reggiano (grated), and sat down for a minute after loading up the dishwasher.
Now all I have to do is pack my breakfast / lunch, shower, and put away the washed dishes and the newly cooked food... Maybe I'll even get some knitting done in bed before I collapse! :-)