cold showers aren't just for boys

gym arrival- 5:15pm

warm up: bear maul- bar x5

the beef: Because of the way I set up this work out I was picking up the bar from the floor. So with an over hand grip I'd deadlift the bar from the floor and then clean it to the shoulder into a front squat position using 90lbs. The barbell hops were done laterally and the crunches and push ups per usual were done using a ball.

front squat x 20
50 barbell hops
25 crunches on the ball
25 push ups on the ball
rest
front squat x 15
50 barbell hops
25 crunches
25 push ups
rest
front squat x 10
50 barbell hops
25 crunches
25 push ups
rest
front squat x5
50 barbell hops
25 crunches
25 push ups

while that was fairly taxing, wasn't quite ready to be finished yet so I hopped on the row machine and rowed 4,000m in about 20 minutes.

cool down: stretched my neck and quads really well, both were making their stresses known by the end of the workout.

tunes: skin is, my- andrew bird, suck- kittie, eyeless- slipknot, fire it up- busta rhymes

gym departure- 6:25pm