Day 6 - Metcon madness

Today's workout was metabolic conditioning (metcon), pure and simple.  It's fun to do these, and they are definately deceptively hard.  On paper you think it's going to be easy and know it's going to be a fast workout, but it's going to S.U.C.K.

Today it looked like this:

Cash in:
Dynamic warmup

Burgener Warm-up
Burgener barbbell complex warm-up
Quad spinal rotations


3 rounds for time:
40 double unders (jump rope)
30 box jumps (bench)
20 dumbbell swings with 35# db (american style)
Time: 10:50

Cash Out:
Hamstring stretching on ball

Energy: 6
Stress: 2
Shoes: racing flats
Location: Fitness Factory 7pm
Bad Boy: 3-4 lifesavers/ 6laffy taffy @ work
Good Boy:  Zone meals and snacks