A circuit of:
10 sprints lasting between 10-15 seconds.
10 Farmer's walks with two 70lb. kettlebells until grip failed.
5 rope climbs (2 ascents up each climb).
Workout lasted approx. 45 minutes.
Warm-up with 3 sets of 10 of push-ups and ring rows. Also did a mix of forward and reverse lunges and squats with increasing weight.
Workout was a slow circuit of:
Incline Dumbbell Press: 40x5, 50x5, 55x5, 60x5, 70x3 (one arm only.
Ring Rows: 25x5, 45x5, 70x5, 90x5, 100x5 (weight plates were stacked on lower abdomen/upper hips).
Front Squats with Dumbbells: 35x3, 50x3, 75x3, 90x3, 100x3, 110x3
Fast circuit of:
Incline Dumbbell Flyes and reverse delt Flyes: Don't remember the weights.
Kettlebell swings on a 30 second on, 30 second off interval. First 10 minutes was with the 35lb kettlebell followed by one minute of rest. The next 10 minutes was with a 55lb. kettlebell. Had to cut the interval down to about 20-25 seconds.
It's been a good week in training. Lots of walking (but not too much), and did some foam rolling and stretching one day earlier in the week. I did spend about 4 hours in bunker gear on Thursday doing some training and was very dehydrated and weak during and for a bit of time afterward. Big headache, lots of water weight lost but, good nutrition followed and recovery was good. Felt great the next day.