Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

GRT(25)
Move for 25:00 mins
10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
50m farmers carry
100m run
50m farmers carry
10 tricep dips or overhead extension

Finisher
:30 second side plank per side
1:00 hamstring stretch