warmup
high knees
heel to butt
sprints
forward lunges
general stretching

corex2
knee roll ups
knee crunches (keep your hands on thighs and touch your knees each time you crunch)
full body hip missions
50 missions

workoutx2
shoulder press 65lbs
broad jump burpees
ring rows x2
25lb KB swing steps
200 m run

When Michael was going over this morning’s workout — we saw the KB swing steps and thought oh that looks doable — not too bad…HA! Those suckers are tough. When the KB is up in the air is when you take a step and it takes the wind out of you! You kinda look like Frankenstein when you do them — It was a great workout overall though. I finished in 27:48 mins.

Here is a good video/instruction of the Lateral Step Kettlebell Swing.