Big Five 55 25:16

53# KB swings
53# KB goblet squats
24" Box jumps
Burpees
95# Deadlift
Partitioned as 10-8-6-4-2-9-7-5-3-1
Total time: 25:16

100 Pushups, 100 Squats, 100 Push Press (20# DBs) 16:28

Partitioned as:
20 Pushups, 20 Squats, 20 PP
20/20/20
10/10/10 until finished
Total time: 16:28

This was my first time working out since pulling my left groin on the last play of hoops last Sunday night, 4-19-09.

10 KB Swings/Burpee Ladder 12:47

Warm up
30 seconds plank, 10 seconds rest, 30 seconds Russian Twists (25#)
30 seconds plank, 10 seconds rest, 30 seconds Slosh Pipe hold overhead
30 seconds plank, 10 seconds rest, 30 seconds static squat hold
30 seconds plank, 10 seconds rest, 30 seconds Knees to Elbows

Workout
10 KB (53#) swings, 1 Burpee
10 KB swings, 2 Burpees
To 10 Burpees
Total: 100 swings, 55 Burpees
12:47

3-60: 3 miles 2%, 60 20#DB Man Makers: 37:15

Mostly 8mph, some 9mph.

Tailpipe and Finish

250M row while partner does Good Morning hold with 1 pood KB.
Then
Finish (10,9,8...1) 53#KB swings and Flying Burpees, total time 12:05.

5 Tons and 500': 22:45

Clean 10,000# (106 reps at 95#)
Jump 500' (250 Box jumps, 24" box)
Partitioned as 5 rounds of 21 cleans (22 1st round) alternated with 50 jumps.
22:45 total time

Treadmill Intervals 25:00

Run 6 mph, then 7, up to 10mph at 2% incline
5 rounds total, 3.3 miles

TBS 21:00

10 Pullups
20 53#KB swings
30 24" Box jumps
40 Pushups
50 Situps
60 Burpees
10 Pullups