Warm-up: 2 x 12 CFWU (regular sit-ups, supermans rather than full extensions, and 4 pull-ups & 3 dips)
Work-out: 2 minutes on, 1 minute off for 20 minutes (7 rounds) of:
1 DB push-up, 1 row each arm, 1 clean + 1 thruster.
(Last done 11-11-08.)
I used 22.5# dumbbells and got 7 or 8 reps per round (53 total).
Notes: I did slightly better than last time. My right hamstring felt pretty bad - super crampy. Need to remember to stretch it out (or make Scott massage it) tonight!