run 1 mile
then complete 20, 15, 10 & 5-rep rounds of
kb swing, 28kg (http://www.youtube.com/watch?v=rJqPgV681Hg)
t-stabilization push-ups (http://www.youtube.com/watch?v=KCDO9-wa1Dc)
overhead lunges, 45lb (http://www.youtube.com/watch?v=ws5pVAF9IOE)
sit-ups (http://www.youtube.com/watch?v=_HPfXutjB1s)
SH 15:33
AL 24:43 (50lb kb)
AR 22:10 (30lb kb; 10lb lunges)
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