Today's beating

I knew when I saw the evil twinkle in my trainer's eye this morning that it was going to be a tough 30 minutes.

• Suicide drill, 3x
• Kinesis wall, squat to flye, 20x
• Step-up, bicep curl to shoulder press, step-down, 20x on 1' stool
• Kinesis wall, step-out to reverse flye, 1 minute
• Plank with feet on step, step feet down and back up while in plank, 1 minute
• Pistol -- wall sits, 3sec in sitting position, 19x, sit 10sec on 20th.

--- repeat all ---

• tri rope extension, facing away from machine, 20x