Warm up of the week 9/30-10-2
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Intervals(20)
:15 on :15 off :15 on :15 off x5
toe taps
alt plate push ups
high knees
squat hold

Finisher
50 crunches
1:00 min bf stretch