Fat Burn

15 jumping squats
15 bunny hops forward and backwards
15 broad jumps
15 walking lunges each leg forward and backwards
15 tuck jumps
15 bear crawls forward and reverse
5 rounds
Run 1 mile

Strength Training

5×5
front squat 3 sec pause ab bottom

Bench 3 secs a bottom

Bent row 3secs hold before touching down