Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(20)
3rds
400m run
40 single arm db hang clean and jerk
20 burpees

Opt(12)
4x5 iso
dumbbell press
dumbbell bent over row
dumbbell curls
-4x2 clean and jerk
-3x1 deadlift
-3x100m farmers carry

Finisher
50 cross crunch
1:00 min hamstring stretch per