Ouch

Monday's commitment fulfilled:

Warm up 5 minutes on elliptical

decline db press 20 x 15lb
squats 50 fast x bw
step plyos 1 min
butt kicks 1 min

plyo push up x 10
db fly on body ball w/ab crunch 15 x 12 lb
leg extension (machine not cable) 20 x 30lb, 12 x 40, 8 x 50
knee tuck jumps x 10
step plyos 1 min holding 5lb db

scorpion pushups 5 x ea side
db press on ball w/ elbow drive 10 x ea leg x 8lb - I still don't have the form right on this???
surrenders 10 x ea leg x 8 lb
side step plyos 1 min

dips 2 + 1 bad one x bw
lunge w/military press x 20 ea leg 8lb first 20, 5lb to finish
burpies x 20

W shoulder press w/leg extension 15 x 8lb
rope tricep press 20 x 25lb
chair pose 2 x 30 sec
boat pose 2 x 45 sec

finished with a 1.2 mile jog