Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener