Heavy bag, Goblet Squats, Sit-ups w/ a Twist, Pull-ups, KB Swings, Crunches

5 Rounds
1 minute Heavy bag
10 Goblet Squats @ 55lbs
25 Sit-ups w/ a twist
10 Pull-ups
25 KB Swings @ 55lbs
50 Crunches

Splits
1 - 4:42
2 - 4:34
3 - 4:29
4 - 4:26
5 - 3:56
Total w/ rest - 30:11

Finally feeling better today.  Still lots of drainage.  Low back is hurting.  My only guess is from all my caughing.  The bruse finally came to the surface on my left calf.  Looks like I did tear my calf.  It still is not better.  I am not limping but I can move on it pretty good if I get it nice and warmed up.  2 weeks ago today I tore it.  Noticed the bruse a day or so ago.