1/4- Deads & Metabolic workout

Warm up- 
2 rounds of
20 Jumping jacks
10 body weight squats
10 push ups
10 clean & press with oly bar

Strength work-

1) Hex bar deads-  warm up sets- 5 X 140, 190, 210, 230
8 X 260, 270, 270, 275


Metabolic work-

No rest in between exercises, minimal rest between sets-

4 rounds of
2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/jacknife- 10

4 rounds of
3a) KB swing- 20 X  24K
3b) jump rope-100

4) Aerdyne intervals-  2' easy, then 30" hard, 30" easy X 6
5) C2 Rower-  15' easy, 2609 meters

Notes-     About an hour. Once again forgot to track time, pretty bad about that on the weekends, but I do want that info for reference.  A good workout with plenty of huff, the type I will start switching over to more now.