2-g-kb-bar-tread-cf-abs

WARM UP

Run 1 mile as fast as possible

Stretching

Psoas illiacus and obliques

Quadriceps

Calves

5 rounds:

rest: only 1min

10 clean and press (light-medium weight)

30 kettlebell swings at 15-20lbs

10min non stop!

5 times 1min front plank, 1min superman plank