I worked up a great sweat today in the wonderfully warm and humid summer weather here in Ballito. I decided not to do any warm-up or compensatory stretches; I'll leave those for the next 2 days. Today I worked through:
16kg / 2 minutes work / 30 seconds rest
One Arm Jerk: 16/16
Long Cycle Push Press: 10/10
5 times through a body weight circuit consisting of:
Quad Squats, Spinal Rock, Leg Swoop, Jump Squats
That's it - short and HOT!