Warm Up

• 10 Cherry Pickers
• 10 Air Squats for form, use support if needed
• 10 Push Ups, from plank, knees, off a bench or wall
• 10 Lunge Twists (5 each side)
• 10 Arm Circles forward and back

PST

• Max Push up 1 min (17)
• 2 min rest
• Max Situps in 1 min (22)
• 2 min rest
• Max Air squats in 1 min (33)
• 2 min rest
• Max Pull up (8 Jumping)
• 2 min rest
• Max Burpees in 1 min (10)

Durability

6 rds of
• 1 min run in place
• 20 second plank
• 10 sec rest.

Recovery

• Seated twist
• Seated forward bend
• Supine Knee to chest
• Side bicycle stretch
• Cat/Cow
• Puppy pose
• Mountain pose

I did Jumping Pull Ups so that I would actually have some ROM work and I could only handle Three (3) rounds of Durability before totally crapping out.  I didn't eat a lot this morning (only a PaleoPro protein shake 60 minutes before), and will probably need to add some light carbs in the morning from now on as I am too shakey at the end of the work out rigt now.  I got almost exactly 8 hours of sleep last night after a HARD day of working outside.