4-25

400m run with medball
10 single arm kb c&j (each side)
20 barbell good morning 45/35
:30 plank
80 cal bike or row
10 kb snatch (each side)
20 RDLs 45/35
:30 plank
1600m run
10 kb front rack step up (each leg)
20 barbell front squat 45/35
:30 plank

This is a flow/recovery workout, choose the appropriate weight that allows you to keep moving.