Squat-Clean-Thruster-Burpee-Pullups...

Warmup
Leg lift circuit x 5 reps each

2 sets of:
400m run
20 squats
20 snatches, 20# DB
Samson stretch

Workout
1). 21-15-9
Squat Clean-Thrusters, 30# DBs
Burpee-Pullups

2). 2 rounds:
1 minute lean and rest
20 4 ct. bicycle crunches
1 minute side plank
20 4 ct. flutter kicks



Comments: Rough day...wasn't really with it mentally and the first day back from vacation is not the day to do this workout. The first set completely broke me and I had to start churning out 4-5 reps at a time the rest of the workout. I can tell I have lost some overhead strength too because the DBs felt pretty heavy. On the other hand my toe feels great and I will be putting runs back into the picture now, planning on doing one long run per week combined with interval style workouts from CFE.