05MAY2011

Workout #1:
Warmup:
  500m Row
  5 Ladder Pullups
  15 DB Press @ 50#

Set 1:
  10 HSPU
  20 CTB Pullups
  30 Bench Press @ 185#
  40 DB Bent Row @ 45#
  50 Strict Pushups
  50 Pullups
  40 Bench Press @ 135#
  30 SDHP @ 135#
  20 Clapping Pushups
  10 Scotty Bob @ 50#

Cooldown:
2k Row

Workout #2:
5 mi Run
  starting at the 5 min mark, elevate pace for 1 minute every 3 minutes (complete 8 times.  don't slow to a "recovery" pace when not at an elevated pace... just push yourself for a minute then come back to a barely conversational pace)
(32:44)