Miracle Mile

Run, Press, Pull, KTE Warmup: PVC pipe and easy 1/4 mile run  1/4 mile before and after each set, total distance 1 mile  21/15/9 diminishing reps of * DB bench press [2x25#] * Pullups * Knees to Elbows  Time: 31:00

A Miracle Mile Mix * 1/4 mile run * 25 kettlebell swings [20kg] * 1/4 mile run * 20 kipping pullups * 1/4 mile run * 15 burpees * 1/4 mile run Time 16:29 Compare to 2010-03-29, time 17:21

Miracle Mile Mix * 1/4 mile run, 3/4 mile bike, 500m row [row] * 20 kipping pullups * 1/4 mile run, 3/4 mile bike, 500m row [row] * 25 kettlebell swings [20 kg] * 1/4 mile run, 3/4 mile bike, 500m row [row] * 15 burpees * 1/4 mile run,