Warm up(8)
100m run
10 big arm circles front and back
10 side lunge
10 active samson
10 active cradle
10 reverse lunge
10 push ups
10 squats
10 body builders
10 pvc pass thru
10 good mornings
1:00 samson per

Workout(20)
4rds
8 ring row/pull ups-challenge-c2b
16 oh lunge-challenge-s/a oh lunge-35/25-45/35
400m run

Opt(12)
800m run x 2-rest=work
3 tempo squats at this tempo-4-2-4-2-rpt 4
5x5 superman
3x2 front squats

Finisher
50 cross crunch
1:00 quad stretch