Kettle Bell Swings 30-27-24-21-18-15-12-9-6-3
Push Up Plank Rows 20-18-16-14-12-10-8-6-4-2
Shoulder Press 10-9-8-7-6-5-4-3-2-1
Complete 30 KB Swings, 20 Push Up Plank Rows, 10 Shoulder Press, then 27 KB Swings, 18 Push Up Plank Rows, 9 Shoulder Press, etc...
Finish with 4x0.25mile sprints with minimal break in between.
