Warm-up for the following.
24 Minute Running Clock
Row 100 Meters - 3x
Row 200 Meters - 3x
Row 400 Meters - 3x
30 Seconds Rest Between Each Run
Then
Tabata #1
Kettlebell Gorilla Rows
Tabata #2
Glute Bridges
Tabata #3
Kettlebell Swings
Tabata #4
Alternating Side Plank Hip Touches