Workout - 13th November 2013

Cycle - 10 mins @ level 11, 5 mins @ level 13.

Lunge onto Bosu, leg raise to side while balanced, lunge off bosu, with (2) 8kg kettle bells. 6 reps each side, 2 sets.
Sit up, into v-sit twist each side into v-sit crunch, with (1) 8kg kettle bell. 10 reps, 2 sets.
2 clean pull ups.
Assisted pull ups, 6 @ 7.5kg assist, 5 @ 12.5kg assist, 4 @ 14.5kg assist, 3 @ 19.5 assist. Negatives single arm, 6 each side.

Treadmill, 2 mins @ 6.5kph, 2 mins @ 7.8kph incline 10, 1 mins @ 6.5kph, 2 mins @ 14kph, 1 min @ 6.5kph, 1 min @ 14 kph.

Roman chair leg raises 3 sets of 5 reps, hanging leg raises 3 sets of 5 reps.
Dragonflies 3 reps.
Handstand 10 with 1 sec hold.
Headstand 3 with 20 sec hold and leg lowering.

Random little workout, mostly messing about. I hadn't eaten well and it was COLD in the gym.