Friday was Rich's first day back in a while, so we kept it simple in terms of exercises, but acheived some intensity by limiting breaks to about 10 seconds between sets.
Friday - Four Circuits
Farmers Walk x 50 yds @ 90#
Reverse rows x 5 (squat bar at chest level)
Feet up push-ups x 10
Air squats x 15
Myotatic crunch x 20 (long crunch on Bosu ball)
Knee ups x 10 (Captain's Chair)
A solid workout, but not killer. A good welcome back.