Dynamic Strength Training Workout

Dynamic Warm-up
Then:
3 miles Run (choose hills, off road, dirt track, around a lake, you get my drift)
Then:
Kettlebell Cleans – 32kg +
Deadlifts – 90kg +
Body weight Pull-ups
3 sets of:
15 reps each
9 reps each
3 reps each
Rest 30-90 seconds between exercises
Then:
Cool down and Self Myofacial Release (Foam Roller work)

Limited time is never an excuse.