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(20)
50 kettlebell ground to overhead 70/53 or 53/35
40 cal row
30 push ups or strict hspu
20 step ups or box jumps
30 hanging knee raises or toes to ring
40 lateral hopovers
50 kettlebell swings

Opt(12)
1600m walk/run
bench or strict 5x2 tempo 3-3
5x5 superman
2x8 back squat

Finisher
50 knee tap to full sit up
1:00 min hamstring stretch