Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(20)
Emom 20
Even-6 kettlebell swings+6(10m) shuttle sprints
Odd-:30 secs jump rope-challenge-:30 secs double unders

Opt(12)
Iso-core
3 giant sets
10 straight bar curls
10 skull crushers
10 kneeling strict press
10 alt sit ups
-4x1 hang clean
-5x40m sprint
-5x5 superman

Finisher
50 bf sit up
1:00 bf stretch