Wenesday: Core + a little back (and maybe some sorta footless cardio)

1. Dan's Kung FU warm up from last week but up the weight for the swings to 55lb (from 35) and sub in push ups instead of burpees b/c of foot.

20, 15, 10, 5 of the following (for time):

• DB Swings (55lb)
• Push ups
• V-ups

4:25 but the V-ups were UGLY (mostly after 1st set... like skeptical if they should count ugly -- bent knees, varying movement of legs altogether... eh)

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2. Twisty decline sit ups -- tried the plate moving game on the decline bench with 10 pounders (very hard without falling on bench to rest at bottom, which I guess is name of the game)... then did a bunch more just back and forth without touching at bottom (no weights).

3. Super set pull-ups and light T-bar (since I haven't done in forever).

• pull ups x 8; t-bar x 10 (70lb); pull ups x 5; t-bar x 10; pull ups x 3; t-bar x 9
  

I did't HAVE NO PULL UPS today. Didn't HAVE 'em.

4. Core wasn't feelin' worked enough so did like 150 fast ball crunches

5. Lame eliptical burnout -- was actually pretty tired from this very quick workout, so 10 min with some moderate resistance on the eliptical actually had me feelin it.

Weigh in: 176