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)
10/2/1=:35 work :25 rest
rope slams
sandbag plank pull through

Finisher
50 oblique sit up
1:00 min chest opener