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 intervals(16)
:15 on :15 off :15 on :15 off
tuck jumps
kneeling overhead plate hold
side shuffle to sprint
wallsit with plate hold

Finisher
:60 second knee tuck hold
1:00 min front rack stretch