walk 3 mi
+
step 20 intervals 15/45x20
plank transformer jacks
plank frog jump ins
step run
jog up step/kick/down touch step R
jog up step/kick/down touch step L
box jumps
½ burpee jump tuck
step ups/knee drive alt
side burpees
lateral step up/k2e alt
+
Lmob15 KD beyond flexibility
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