you know how I know you're gay?

DJ and I got our asses out of bed early this morning. Nothing like pounding out a workout to get rid of a hangover. DJ (and his dog) threw up this morning. SoCo and lime. As for me, Cosmos. Man enough to admit it.

The workout was FUCKING INTENSE though.

1 mile warm up

full dynamic warm up

agility ladder:
5 exercises (1 foot in each, 2 feet in each, Ickey shuffle, X over zig zag, and lateral scissors)
this is how they were done -
run through the exercise to the end of the ladder. at the end of the ladder sprint 5 yards to the cone, plant, and sprint back towards the ladder. run the exercise through the ladder towards the start. that's one. we did 5 of each exercise.

workout:
start on agility ladder (exercises: 2 foot jumps every other box, lateral hops, X over lateral, lateral scissors, and lateral shuffle)
do first exercise through ladder. at end of ladder sprint to achieve top speed within 15 meters. hold sprint for remaining 50 meters. jog back to start. immediately start next exercise through ladder. run through each exercise twice for a total of 10 sprints.

same 10 sprints, this time starting with a circuit exercise. after finishing the exercise, immediately launch into an acceleration, again hold the sprint for the next 50 meters, jog back to start, and immediately start the next exercise. my order of exercises were: backward lunges 10 each leg, rotational pushups 8 each side, lateral lunges 10 each leg, squats 20, reverse crunches 25, mountain climbers 25, staggered pushups 10 each side, russian twists 25, burpees 10.

home:
core workout and pullups
stretch

trip "probably appletinis tonight" out