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(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener