Notes
1m on treadmill;
2 x 0.25 at 6:00 pace;
bird-dog;
3 x (floor press (40 lb dumbbells), pushups, dips) [about 12 / 20 / 8];
kettlebell one-arm squat/clean,press (16kg) x 3 (8 per arm);
kettlebell swings x 3 (20) using 20 kg;
bicep curls;
med ball toss / overhead chop;
med ball toss / squat jumps;