I had an awesome session today. I wrote all the programming myself today; I haven't done that in about a month. It ended up being awesome.
8 Rounds:
5 Bench Press (175#)
5 Over-head Squats (175#)
-rounds 1 - 4 @ 60 seconds rest
-rounds 5 - 7 @ 120 seconds rest
-180 seconds rest before the last set
I failed the 5th overhead squat on both sets 7 and 8. My shoulders just gave out. This was an extremely taxing couplet. I felt really strong on the bench. Great stuff.
Rest 10 minutes then...
For time:
21-15-9
Burpees (onto 45# bumper plate)
Weighted Sit-up (45# plate)
Weighted Russian Twist (45# plate)
4.39. Complete burner on the lungs and core. Felt great.
-About 8 hours after my AM session I played ultimate frisbee and fleet for about 2 hours. It was great to run around in the sun with some great people. Great way to enjoy my fitness.
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