20DEC2011

Workout courtesy of Stoneway CF...

Set 1:  3x
  1 minute Tire Flips
  1 minute rest

Set 2: 3x for time
  12 Overhead KB Lunge @ 53#x1
  9 Front Squat @ 135#
  6 KTE
(3:25)

Set 3: 3x
  1 min Bench Press @ 145# (23-19-13)
  1 min Elevated Pushups (14-14-14)
  1 min Rest

Oh, and throw in a 4 mile run there and back.