Started playing around with some freerunning moves today. It involved using the Smith machine for the only valid purpose to which a Smith machine should be used. I set the bar at about knee height and then went around the back grabbed the top bar and swung my legs through. I worked on landing light and clearing the bar. I considered raising the bar but realized, in time, that doing that would set me up for an epic fail.
Row 5 minutes
Deadlift 5 @ 105/5 @ 130/5 @ 155
Dips 3 x 5
SLR 3 x 8
Bar rows 3 x 10
One of the guys at the gym is a freerunner and he has been showing me some things. It is as much fun as I though it would be.