friday workouts

no friday WO post?

I did 1000 meters in the pool yesterday followed by 45 min of strength training

1hr trainer
warm up - side to side jumps, jumping jacks, speed skate, power jacks
1 set = 1min power jumps (burpee w/o pushup) followed by 2 rounds of strength, 10 reps each station
4 stations - 15lb dumb bell thrusters, plank pull, pushup w/ raise knee to elbow, 40lb dumb bell swing

3 sets

Then supposed to hill jogging but I wore out fast. Did some jogging... 30 sec, 45 sec, 2 for 1 minute ... but not what I was supposed to do. I was REALLY disappointed - until I woke up this morning and my legs are so sore I can barely walk!

9 mile bike