Feel Good Routine - Day 2

Warm-up
-Defranco's Agile 8
-24kg Windmills
-24kg goblet squats
-band facepulls
-2x5 chins
-2x5 dips

Conditioning: Litvinov Sprints 
KB Swing / Low Bar Prowler Sprint

20kg x 20 / 90lb x 40 yd
20kg x 20 / 90lb x 40 yd
20kg x 20 / 90lb x 40 yd
20kg x 20 / 90lb x 40 yd

Notes
Another Dan John idea for conditioning.  These are a real ass kicker.  http://www.t-nation.com/free_online_article/sports_body_training_performance/the_litvinov_workout

It doesn't look overly tense, but something about sprinting immediately after doing an intense leg exercise makes you want to puke.  Next time I might do a double 20kg clean followed by the prowler sprint. Anyways, this was a great little workout I'll file away.