done in somewhat of a circuit but with less of a emphasis on conditioning
all movements except foot elevated pushups were done with a 28kg kettlebell

5 racked front squats each side
1 turkish getup on each side
5 lawnmower rows each side
5 pushups with feet elevated

5 rounds

foam roller after workout along with pry the pump stretches

Related posts:

1. training blog 11/20/05
2. training blog 10/2/08
3. training blog 10/13/08
4. training blog 9/25/08
5. training blog 11/18/08