all movements except burpees done with a 53lb kettlebell

5 minutes of turkish getups

10 rounds of clean and squat switching sides during the rest periods
30 seconds on 40 seconds off. a clean before each squat

8 rounds tabata intervals of burpees (with a pushup at the bottom and a jump at the top)

foam roller work afterwards

Related posts:

1. training blog 10/17/08
2. training blog 10/27/08
3. training blog 10/13/08
4. training blog 12/17/08
5. training blog 10/15/08