Workout For Monday...tough but fast

Warm-Up
1)KettleBell 1 arm swings                            5/5/5/5     each arm
2)KettleBell Clean and Press                       3/3/3/3     each arm
3)Box Jumps                                               6/6/6/6
4)Glute/Ham Raise                                      5/5/5/5
5)Wide Stance Good Mornings                   10/10/10
6)Hanging "L" Raise                                    10/10/10/10/10
7) 1 mile run for speed                                 As Fast As Possible!