Warm up(10)
3rds
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(20)
WRK 3:00 REST 1:00 X5
18 mountain climbers
6 ring row/upright row/pull ups
18 dumbbell hop overs
6 dumbbell ground to overhead single or double

Finisher
50 crunches
1:00 hamstring stretch