Yesterday I warmed up with 0.5 mile run, horizontal pull-ups, ghd ball sit-ups and broomstick shoulder rotations.

For the work out, I did front squats, 10 reps. with a 45 lb. bar. Felt good, concentrated on form.

On Tuesday, I did the same thing, plus 15 (15lb.) kettlebell swings, but minus the ball sit-ups. I've also been concentrating on stretching to try to increase my flexibility. Thinking about enrolling in a yoga class or something.