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