Fat Burn

100 walking lunges
Run 400m
100 air squats
Run 400m
100 kB swings
Run 400m
50 push-ups
Run 400m
50 mb sit-ups
Run 400m
50 jumping squats
Run 400m
3 rounds

Strength Training

5X5

Front Squats 2 secs hold at bottom and 3 secs up

Bent row 3 secs up and 3 secs down

Bench 2 secs hold at bottom and 3 secs up