20090904:17:30

warmup:

10x squat
5x pushup

3 rounds

6x jump squat
2x clapper pushups

3 rounds

workout:

Javorek DB complex:

6 of each lift executed continuously for 2 minutes, rest 1 minute, 3 rounds

curl, shoulder press, hi-pull, FSPP , bent row, upright row, FSPP

then

1ox sprint starts ~ 35', green band

light rope pull until partner finishes

2 rounds.

cooldown w/ y+h (thanks www.mtnathlete.com) sloshpipe, and some static holds.