legs

slow easy mile to warm up, then

reverse twisting lunges: 20 reps /leg
bridge: 10 reps x 3sec holds
max rep goblet squats (20kg): 15, 15, 11 (these never fail to send my heart rate soaring)
walking lunges: 10 x 3
200 BW squats for time: 8:40 (did 220, i started with 30reps thinking maybe i'd do 300 and ended up in sets of 20 afterwards)
max rep push-ups: 10, 4, 5, 3, 3
wanted to run but my legs would have none of it, so a dip in the pool with a few 'casual' laps to stretch out the legs.

sunday: too tired to workout but did some max rep push-ups
10, 7, 3, 2, 5
fairly consistent it would appear.

I am heading south for the next four days so no workouts, other than keeping at the push-ups and maybe some ab work for extra credit.