4 mile run

Warmup:
2 rounds: 5 KB DL @35
10 Rus KB swings
10 goblet squats
Then 12 calories air bike
10 inchworms
10 Spider-Man stretch

Workout for time: (35-40 mins)
5 rounds of:
250m row
30 wall ball shots 14# @10'
20 alternating lunges with 65# sandbag
15 dual KB deadlift @2x55
3 minutes air bike good steady but not max effort pace

Then rest 2 mins and do bonus ladder of KB goblet squats:
10 @45
20 @35
30 @25
40 air squats
Go unbroken sets steady effort, minimal pause between

6.5 mile treadmill run.

Boot Camp class
3 miles