Witch's Brew

Warm-up:

1 mile @ 8.5 mph
Active Stretching

Witch's Brew (from RunJumpLift):

4 rounds of:
4 x Deadlifts
4 x Hanging Cleans
4 x Front Squats
4 x Push Press
4 x Clean & Press/Jerks
Rd 1: 55lbs, Rd 2: 75lbs, Rd 3: 95lbs, Rd 4: 115lbs

The leg portions were easy for me, but the hanging cleans and the push press were pretty tough by round 4. I guess that shows where the majority of my muscle mass currently lies. Interestingly enough, the full clean & press/jerks weren't a problem at all. And talk about an exercise that makes you feel powerful!

UFC Trainer Experiment using two exercise I got from this video (thanks Tim!):
Constant Rope Swinging for 2:00.

I used 4 weighted jump-ropes linked together and wrapped around a leg press machine. Didn't really work due to lack of space, but it was fun.

:30 rest

Constant Plate Movement for 2:00 w/ 25lb plate.

This one is worth doing again.

Tabata Sets:
Chuck Kellers:

14, 13, 12, 12, 11, 12, 12, 12

Inclined Sit-ups:

16, 16, 15, 15, 14, 13, 13, 12