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(10)
Amrap 10
12 push ups
12 cal row
12 sit ups

Opt(12)
bench/strict-work up to a heavy(80-85%)
200m run x4 on the 2:30
5x5 hollow rocks

Finisher
50 oblique crunch
1:00 pigeon