Warm up= 10 abmat situps, 10 abmat back extensions, 1 samson stretch, 10 push ups at mid thigh high bar, 10 u/h pulldowns @ 22kg, 8 o/h press with 2 x 4kg db's

Sat 091121
Puppies:
12 Handstand push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
12 Weighted pull-ups - subbed black band assist chin ups
9 Handstand push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
9 Weighted Pull-ups - subbed black band assist chin ups
6 Handstand Push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
6 Weighted Pull-ups - subbed black band assist chin ups

Done in 16.49mins

I knew my o/h press was weak so was going to aim at 10kg DB's, so warmed up with 4kg DB's but even they were tough @ 8 reps so decided to not be stupid and went with 6kg instead. They were tough enough - I really knew to the 12 and even the 9 made me sweat.
The 600 meters was the time consuming part although I was pleased with my pace - I kept a fairly constant pace better than ever before at that speed.
Chins were good - they went well - think I may have to start with a lighter band next session - wahoo = progress.
Overall longer that I thought, tougher than I thought but still enjoyed it!