Today was an early one, up by 5:30am and to the gym at 6:00am. I didn't feel like I did a whole lot by I was there was a couple hours--time flies. I am pretty sore but I'm hoping that I wake up fresh so I can get in a solid speed workout in during the morning and squat heavy at noon.

TODAY'S WORKOUT
600m jog
Light warm up
Weighted hip thrusts 3x5@229lb's
Incline dumbbell press 1x5@60lb's, 2x5@65lb's
Front throws 1x10@6kg
Back throws 1x10@6kg
Hammer-releases 1x5@6kg (Each side)
Standing 1x10@6kg (Each side)
Sitting 1x10@6kg (Each side)
Lunge-position twists 1x10@6kg (Each side)
Leg raises 3x10@20lb's
Seated twists 3x10@33lb's
Oblique crunches 3x10@65lb's (Each side)
Abdominal pull-downs 5x10@180lb's, 1x5@190lb's, 1x5@200lb's