That really hurt Charlie!

Rockstar recovery
5g creatine+BCAA
"Bang", some new energy drink with creatine, BCAA's (but somehow no calories?!) & COQ10

Short red mini
Wrist curls and reverse wrist curls

Fingertip kneeling PU holdx1:00, 0:50, 0:40, 0:30, 0:20, 0:10
Alternated with
RHAx1:00 for every set 

Stood on the yellow mini and did bilateral curls with 10 count pauses and slow ass negatives

Circuit death!
2H 16kg Hardstyle deadstop swingsx1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Grasshopper PU, 3 count pause at the bottomx1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
Normal band OH 1.5 squat, 3 count pause at the bottom of the last repx 1, 2, 3, 4, 5, 6, 7, 4+4, 9, 5+5
Sq. Thrustx10x10
Hips and low back burned took ~32 minutes

10 minutes rest
16kg Press +1 arm FW each sidex 1+1L, 2+1L, 3+1L, 4+1L, 5+1L, 6+1L, 1+1L, 2+1L, 3+1L
10 minutes total

10 minutes rest
5 pause PU (top, mid, bottom, mid, top) count was the set#x 1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7
Divebomber PUx 1, 2, 3, 4, 5, 1, 2, 3, 4, 5, 1, 2, 3, 4
Would do a set, walk 1 Lap, do a divebomber set, repeat took ~20 minutes

Loaded trap stretches with yellow mini and prayer squatsx4

1 legged calf raises
1/1, 2/2, 1/1, 2/2, 1/1, 2/2, 1/1, 2/2
Right calf is still a little twitchy.