Today's was... so-so. I moved into residence today at the University so the whole day has been kind of hectic but I managed to get an "alright" workout in. It was the first time I trained in a group since July, the workout was short but fairly tough--strengthening the lactic system. We did two circuits of exercises that went 4 seconds slow and one second up, i.e. pushups, burpees. Weights were kind of lacking though, I still haven't got the hang of front squats so the weight began to slip, I couldn't get 10 reps on the last two sets because the bar was too low. I felt some tension in my abdomen too, so I cut a couple other things short.

TODAY'S WORKOUT

Warm-up
2 circuits-- (30s break between exercises)
60s push-ups
60s high knee running
60s crunches
60s ankle hops
60s Med-ball throws
60s burpees

Med-ball Circuit@8kg--
10 back throws
10 front throws
10 push press
10 hammer release (each side)
10 sitting twists (each side)

4 hill runs (~20s running)

Weights--
Front squats 2x10@185lb's, 1x10@195lb's, 2x8@195lb's
Incline dumbbell press 5x8@45lb's
Leg curls 2x10@123lb's
Bent over rows 1x10@45lb's