VITALITY GYM:
10 warm-up Airdyn 
then 


10 squats, 30m lunges, bear crawl 30m 
5 rounds 
then 


12x KB swings @ 55# 
5 rounds 
then 


12x KB deadlft + 1:00 plank 
5 rounds 
then 


12x KB swings @ 60# 
5 rounds
then 


cooldown


SPROTS MALL (afternoon) 
5:00 warm-up rower (1250m) 
then 


stretching, lunges, roller 
then 


1mile x 3 w/ 2:00 rest between each mile (getting faster each effort) 


cooldown