Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(20)
50 db front rack lunge-35/25-challenge-45/35
50 s/a db sh 2 oh-35/25-challenge-45/35
200 singles-challenge-200 double unders
50 s/a db sh 2 oh-35/25-challenge-45/35
50 db front rack lunge-35/25-challenge-45/35

Opt(12)
1600m run
4x2 bk squat-tempo 3-1-3-1
3x1 front squat
5x5 bk extension

Finisher
50 alt sit up
1:00 pigeon per