I was still incredible sore from the BW/KB workout I did wednesday, so instead of my schedule 4.5 miles run, I went for an easier workout

Turbulence Training  Body Weight 100 workout

20 Prisoner Squats


20 Pushups

10 Jumps

10 Inverted Rows

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows

added some 1 legged and abs workout ala Zuzana