RAWFIT est. 1999 
Dynamic Mobility Warm-up
Then:
45 minutes Hill Sprints
Pick a hill any hill any gradient then conquer it again and again and again.
This is referred to Single Exercise Mind Fuck.
Then:
Call me an ambulance please
Valentine Rawat
http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life
I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.