Dynamic warm up

Stair stepper 10 minutes

Row 1000m, descend by 100

PALIN IN 2012! from 4 horsemen workout

Run 400m

10x Turkish getups (10 each hand) @35#

40x jumping lunges

Run 400m

7x Turkish getups (7 each hand) @35#

30x jumping lunges

Run 400m

5x Turkish getups (5 each hand) @35#

20x jumping lunges

Run 400m

3x Turkish getups (3 each hand) @35#

10x jumping lunges

10 rounds, no rest, grind it out:

5x pull-ups

10x dips

15x pushups

Sauna