Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (160#)
10 x Hammer curls (25# DBs) 


First two sets were at a much faster pace than usual.  Straight from one exercise to another to one round to another.  Last set had some rest built in and it was needed after the first two sets pushed me to muscle fatigue.


Practice:
5 Rounds
10 x Pull ups
10 x KB Swings (50#)


Definitely have not been doing as many pull ups lately.  50 pull ups and some games style KB swings definitely got the heart rate going. 


Cool down:
Row 20 minutes