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(16)
:20 on :20 plank :20 rest x4
reverse burpees
rope slams
renegade rows
kb swing

Finisher
50 alt sit up
1:00 samson