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

5×5

front squats 3 second up

bench press 3 second up

Bent row 3 second pull