Got home. Got serious.
5 rounds of-
1-3 double 20KG C&P Ladders
30 yards walking lunges (rounds 1 & 2)
15 yards walking lunges / 15 yards komodo dragon walks (rounds 3-5)
THEN tabata style jump rope- mixing it up with skipping, alt single leg and one-unders
3 rounds 15-20 second powerwheel bridges
3 rounds 8-10 front roll outs
Then went to kajukembo class and got FUGGED UP. (not really, but kind of).
My ribs are still sort of angry so I'm trying to be intelligent and not do any pull ups, dead lifts or TGU's and it is FUCKING KILLING ME! ARG! I miss them oh so much!