12/15

A.  Single sided bent over rows, 8 each armx2; rest 1 min between sides

Did this with 12# dumbbell.  8 each arm x 2. 

B1. Hollow body hold, 15 secx4; rest :30 sec

Did this. 

B2. Hollow body arch, 15 secx4; rest 1 min

Did this. 

***10 Squats

  8 GHD sit ups

Assault 3 min max calories

rest 2 min

x3

Did this. 

Round 1 AD: 28 cal 

Round 2 AD: 27 cal 

Round 3 AD: 27 cal 

+

            B.  Lateral walks, 10 each directionx2; rest as needed

Did these. 

***Tried the prowler.  Sent a picture.  Not sure if it's just the astro or if the prowler is heavier, but had a hard time getting it moving.  Also, put a lot of stress on the posterior capsule.  I think I'm cleared to put stress on it, but it started to make me nervous.  So just switched the metcons. If you think it's ok to push through the pain I can do that and try the prowler tomorrow.