Try this workout today (a CrossFit-type format: quick, high intensity, high power output). It was a toughie for me this morning...my first bit of activity in four days...returned home yesterday afternoon from a FABULOUS weekend trip to NYC with my best girlfriend from home, Natalie.
CONDITIONING:
AMRAP (As Many Reps as Possible) in 4 minutes; 1 minute rest b/w sets; 4 total sets (20 min. of work):
*3 Power Cleans (45 lb. barbell)
*2 Push Presses (45 lb. barbell)
*5 Burpees
ABS/ARMS: 3 times through
*10 Pull-ups (kipping)
*Ab Set on Stability Ball:
*10 ea. Tuck-ins and Pike-ups (alternating tuck and pike) (in a plank position w/ feet on ball, rolling ball in toward hands using a tuck-in method and a pike-up method)
*15 ea. side of Side-ups (feet pressed vs. a wall, on side, hands behind head, lift torso up using obliques)
*10 Roll-outs (in plank position w/ elbows on ball, butt up in a slightly piked position w/ a slight arch in lower back, roll elbows out to nearly straight arms and back in)
STRETCH
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