Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

GRT(25)
WRK for 25
12 alternating deadlift
8 body builders
4 ring row/bent over row/strict pull up
two second hold at the top
2 half turkish get up
Don't speed through movements-move safely and consistently through the movements

Finisher
30 flutter kicks
1:00 samson stretch