Today's workout :

1a.  Bottoms up kettlebell press,  44lbs x 3 reps
  b. L seat pull up (a pull up with the legs held out straight in the shape of an L), 6 reps
  c.  Kettlebell Goblet Squat, 53lbs x 5 reps

I did this in a slow circuit with about 1-2 minutes rest between exercises. I did 4 sets of all exercises.  It felt good, just enough to stimulate improvement but not so hard to effect recovery.


2a. Lizard crawl(about 30 ft)
  b. One handed kettlebell swings w/ 53lbs x 20 reps

I did the lizard crawls to the kettlebell than went immediately into swings. I repeated this 6 times with about 30-45 seconds in between repeats.  My heart was pumping like a jack hammer! Even when I was out of breath I made sure to keep the swings crisp and explosive. Fatigue is never an excuse for sloppy form!