Still sore from the PREVIOUS workout

Thursday a.m. training...try to ignore the soreness in the right extender from the LAST beat-up session. Today's 30-minutes of torture included:

• Squat with medicine ball (one with handles) in one hand, do shoulder press as you stand up. 20x each side
• Jump up and down on Reebok bench (on high step setting) 25x
• Chest flyes on pec-dec 15x
• Bicep 21s (10 each second time)
• Pullups 15x
• Ham curls on ball 20x
• While still on floor from ham curls, do tri extensions with barbell 15x

Repeat all.

Thoroughly enjoyed the TNT group swim after work. Mix of drills, distance, and speed. Felt great and we all had a good time.