Friday
Woke up early to get this workout in before heading to Columbus to OSU's honor day program with my college bound kid, didn't get a chance to go to the marathon expo had to be back in time for my son's last band home game performance. During the last home game performance is the senior show and we also get to walk my son down the football field.

1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3 times

Superset
2 arm row 3x10 - 16kg
Flat DB Fly 3x10 - 20#DB
Mountain Climber 3x10
Dumbbell Row 3x10 20#L,R
1 min rest

Bent Over Lateral Raise 3x10 - 10,12,12#
Standing Calf raise 3x25 16kg KB
Mountain Climber 3x20
Kettle bell Clean 3x10 L,R
1 min rest

Hammer Curl 3x10 25# DB
Lying DB Extension 3x10 25#DB
Mountain Climber 3x30
KB Windmill 3x5 L,R 12Kg
1 min rest

Ballet Squat 3x10 16kg KB
Dumbbell Lunge 3x10 16kg KB
Mountain Climber 3x40
KB Swing 3x10
1 min rest

Pull up 2x5
Ab workout

Knee up 2x12