Run, Heavy Bag, Goblet Squats, Pull-ups, Butterfly Sit-ups, KB Snatch, Butterfly leg lifts, Single arm SDLHP

Warm up run 400 meters lots of stretching and massage w/ softball on glutes, hips and ham strings.
4 Rounds
Heavy Bag
15 - Goblet Squats
10 - Pull-ups
25 - Butterfly Sit-ups
5/5 - Single Arm KB Snatch
20/20 - Leg Lifts
5/5 - Single arm KB SDLHP
2 min rest

Splits
1 - 4:20
R- 2m
2 - 5:02
R - 2m
3 - 5:53
R - 2m
4 - 5:19
Total w/rest -

I am beat from yesterday.  We got back at 2 and I was not in bet till 3.  Ran like crazy for all the races.  Girls 4 x 8 broke school record 9:.44.01.  Ranked 1st in the state right now.