Fast, heavy, stretch

That was my Friday, Saturday, and Sunday.

Friday

5 rounds:
Run 400m (14 kmph/4:16 min km)
12 thrusters (45 lb)

V-sit ball toss with 4 kg ball - 3 x 40.

(Note to self - do heavier thrusters next time.)

Saturday

Squats - 145 x 5, 5, 5, 5, 5
Good mornings - 62 x 10, 10, 10, 10
Bent-over rows - 35 lb db, 7, 7, 6 per arm
Bench hops - 4 x 30
(Hands on the bench, hop from side to side over the bench with feet together.)
Russion twist + hip raises on the ball (5 kg ball)

Sunday

90 minutes of Yin yoga. Aaaaah.