Warm up as normal. Ensure your shoulders are ready. Do 3 rounds 4 Pushups, 10 sit ups, 10 squats, 10 back extension.
"Farewell to 2011"
Run 0.25 mi
60 push ups
33 kettlebell swings
Run 0.25 mi
40 Push press with a 45# bar
22 Deadlifts with 135#
Run 0.25 mi
20 Dips
11 pull ups
Sub a 500M row or a 0.75mi bike for the run or skip for 2 minutes.
If there's time core it up, movements and formats up to you.
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