~600m warm up run then came up with the following. I call this Kettle's Bells:
55lb kb
20 kb snatches/side
30 kb thrusters/side
40 kb swings (American)
50 kb goblet squats
14:58
Followed by about 45 mins of yard work for my mom. Then ran intervals for a mile, combination of short sprints (~25-50m), jogging, and walking.
Josh
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