Warm up(10)
5x20m shuttle
10 plyo
10 active spiderman
10 pik-n-grass
10 lunges
10 walkouts
10 single leg deadlift
10 plank taps
10 walking heel grab
1:00 min bf stretch

Workout(20)
10-9-8-7-6-5-4-3-2-1
burpees
sit ups-challenge-ghdsu
cal row

Opt(12)
1600m walk/run
4x3 bk squat at 3-2-2-2 tempo
5x5 hollow rock
3x2 front squat @70-80%

Finisher
30 side plank punch thru
1:00 min quad stretch