Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(18)
WRK for 18:00 minutes
30 hvy jump rope
20 pop ups(sit to a box, chair, etc and jump up)
10 sit ups
5 renegade row(push up, row, push up, row w/db)

Finisher
30 round the world
15 arm circles front and back
1:00 quad stretch