Came home today and was pretty wiped-out from work. Then I took a little cat nap for about 20 minutes, got up and was ready to go. And that caffeine tab didn't hurt either...
Warm-up
Jump rope for 200 reps.
10 minute warmup, 4 times through the circuit.
Then:
Press & Squat
20 kg (R) and 16 kg (L).
4 ladders, 3 rungs, 5 squats at the end of every third rung.
I found that I'm taking about 30 seconds between rungs, and I'm taking a minute between ladders. You might have noticed I'm not using DD bells. I had the AKC ones first and can't afford to switch everything back to the traditional style bells.
Sumo Deadlift
2 x 20, switching sides for the bells after the first 20.
1 minute rest between sets.
Joint mobility and a glass of wine with dinner.
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