Over the past week I've been working out one day on one day off. It works best for my shoulder and work schedule.
Last week:
I think it was Wednesday I went to CF Challenge and did some crazy ass minuet on the min workout.
KB swings 45#
push Press 14#
squats.
I don't remember the numbers, but it was a kicker!

Friday:
2000 meter Row 9:35

Saturday trail run and fun.

Sunday:
Dead lift: Back Squat:
90X5 40X5
110X5 65X5
135X5 90X5
155X5 115X5
180X3 135X3
In-between sets I would do 10 GultHam Sit ups and five 20# Medball cleans just to keep my blood pumping.
Today was shoulder PT and Squat therapy.
Now looking back I see that I did not do on a day off a day....Humm? Well the fun run didn't count and the Row day that was all I did since it was before work.

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