Burpees/Foam Roll/Core/Kettlebell

First approx. 30 minutes:

10 burpees,  roll out R achilles and R calf
10 burpees, roll out L achilles and L calf
foam roll R hamstring,  R leg swings
foam roll L hamstring, L leg swings
10 burpees, roll out R outside of hip
10 burpees, roll out L outside of hip
foam roll R IT band, R lateral leg swings
'' '' L  L '' ''
10 burpees, R adductors (inner quad)
'' ''               L
50 jumping jacks, foam roll back, top to bottom
50 jumping jacks, foam roll L and R shoulder complex
10 burpees, foam roll neck
10 burpees, foam roll quads/hip flexors


Second 30 minutes:

alternative between core exercises:  roll down/up, sit-ups, plank roll ups, side planks, superman, cherry pickers, pink dips, nose reachers, swimmer, leg circles, roll crunch

and kettlebell exercises: swing, press, rows, uprights, figure 8s, ribbons, squat thruster, bell push-ups, single arm swings, bicep/tricep, bell circles, deadlift, squat