Butterfly sit-ups, B.O.B., Lateral Goblet Squats, Crunches, KB Curls, KB Tricep extensions, Sled pulls

2 Mile ride while Emily got in a run

3 Rounds
25 Butterfly Sit-ups
1 min B.O.B. Combos
5rt/5lt Lateral KB Squats @ 45lbs
50 Crunches
20 KB Curls @ 45lbs
50 Crunches
20 KB Tricep extensions @ 45lbs
1 Down and back Sled-pull @
3 min Rest

Splits
1 - BF sit-ups - :46
B.O.B & Rest of movements - 5:41
Rest - 3 min
2 - BF sit-ups - :47
B.O.B & Rest of movements - 6:03
Rest - 3 min
3 - BF sit-ups - :58
B.O.B & Rest of movements - 6:12
Total time w/ rest - 26:29

This thing tore up my legs.  Hamstrings were on fire by round 2 of lateral Squats.  Man I am a sisssy. Have to get back to some level of consistency working out.  Splits show me falling off the map.