RUNNNNNN - No, just kidding well not really!
1. TOSH - if you have not done it yet - DO IT
2. 1 mile time trial
3. IF and ONLY IF you have completed both workouts above can you do this one
1 minute each movement for 4 rounds - 16 mins of work
1 arm kettlebell swing right arm
1 arm kettlebell swing left arm