February 17, 2014 training

This morning's workout was great. Failed to get all reps on few exercises. It was tough. I could feel a couple calories being torched. I had to crawl out of basement to get back to car. I did not even try to run this AM. I added 5 new exercises to the routine. They were pretty challenging. So today's routine went like this:
Jump rope 250
Pull ups 10, 10, 10
Burpees 15, 15, 15
Rest 1 min
Squats 10, 10, 10
Back extension 15, 15, 15
Rest 1 min
Close grip pull up 5, 4, 4
Weighted hip thrusters 12, 12, 12
Rest 1 min
Dead lift 10, 10, 10
Box jumps 12, 12, 12
Rest 1 min
Push up dumbbell rows 10, 10, 7
Hanging alt foot over bar 4, 3, 3
Rest 1 min
Push ups 25, 25, 25
Muscle ups 5, 5, 5
Rest 1 min
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 1 min
Toes to bar 10, 10, 8
Side plank right 60s, 60s, 45s
Side plank left 60s, 60s, 45s
Rest 1 min
Heavy bag 60s, 60s, 60s
Low plank 60s, 60s, 60s
Rest 1 min
Tire flips 10, 10, 10
Russian twist 15, 15, 15

The close grip pull ups, I did with hands one in front of other...and standing perpendicular to pull up bar. I alternated sides of the bar with head when came up...pull up completed to each side was one rep.
The hanging alternating foot over bar...used same grip as close grip pull up, then would lift one leg up and place heel over the bar, then switch. When both heels had gone over bar...counted one rep.
Push ups with dumbbell rows...I did push up holding dumbbells in hands, when back to top of push up, performed a dumbbell row, but I also moved forward along the floor. So instead of putting db straight back down, I put it out in front and then did same with other side, then inched feet forward to be back in push up position. One rep was after completed right and left row.
Would like to thank + Eric Low for sharing a video that made me decide to add a few of these exercises! Hopefully I can move tomorrow.