"All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost." - J.R.R. Tolkien


Today's Workout

WARM-UP

Run 1 mile
20 pushups/squats/dips
Max strict pullups
10 Turkish get-ups (44#)

With a single 20# kettlebell, first with the left hand, then the right:

10 snatches
10 one-handed swings
10 overhead squats
10 push-press

WORKOUT

"The Filthy Fifty"

50 box jumps (16")
50 jumping pullups
50 kb swings (26#)
50 walking lunges
50 knees to elbows
50 push press (30#)
50 good mornings (30#)
50 wallball shots (14#)
50 burpees
50 double unders