Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
4/4/1=:30 work :30 rest
4 rounds-4 movements-1 minute of work/rest
rope slams
turkish get up
side shuffle-sprint
db strict reverse fly tempo 2-2

Finisher
50 around the worlds
:30 chest opener
1:00 child's pose