7/30 Kettlebells

500m row or 400m run

Then 2 rounds of

2 mins of hand switch KB swings

30 sec rest

2 mins of KB clean to press (switch sides at 1 min)

30 sec rest

2 mins of KB squat cleans

30 sec rest

2 mins of KB uneven pushups (switch sides at 1 min)

30 sec rest

500m row or 400m run

Ab finisher:

50 flutter kicks

40 situps

30 sec extended plank hold

20 prone swimmers

10 V ups