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(16)
:15 on :15 off :15 on :15 off
renegade rows
airdyne
low plank w/single leg raise-alt
body builders

Finisher
25 w-raise
50 alt toe touch
1:00 min IT stretch