Fat Burn

100 walking lunge with dumbbells

run 400 meters

100 squats with dumbbells

run 400 meters

100 kb swings

run 400 meters

50 push ups

run 400 meters

50 sit-ups with weight

run 400 meters

50 jumping squats with dumbbells

run 400 meters

3 rounds

Strength Training

40/20/6

back squats

press

rdl

front squats

OHsquat

good morning

with 15’s on each side

40 secs of work 20 secs of rest for 6 rounds