Warm up good, butts, high knees, bears, walking lunges, twerking (youtube it).
Part 1
3 rounds
10 pull ups
10 pushups
15 squats
10 sit ups
10 Back extensions
Part 2
Run 4 times at 87 89, 6 at 88
15 Hanging knee raises or toes to bar
20 Ketttlebell swings
Run 2 times at 87 89, 3 at 88
20 Hanging knee raises or toes to bar
25 Kettlebell swings
Run 1 time around all halls
25 Hanging knee raises or toes to bar
30 Kettlebell swings
Stretch and water
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