Today I had two training, one easy body weight circuit as I try to break my body back into shape after a 6 week layoff in Ottawa and Greece. The rest was nice but man am I amazed at how much conditioning and strength I lost! Very frustrating!
Do as many reps of each as you want and a couple of sets. This is a great warm-up or a mini-workout.
Later that day I met the Powerlifting Team for a short but intense Squat and Deadlift session:
Speed Squats, 8 x 2 with mini-bands and weight (50% raw max)
Max Effort Sumo Deadlift, work up to a max single
Heavy Ab Work
The guys were spent due to maxing and being overtrained, I on the other hand am still out of shape and was already getting sore during the session so we called it a day early. Normally there would have been an accessory exercise in there like Romanian Deadlifts or hypers.