Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(21)
WRK 2:00 REST 1:00 x8
5 kettlebell swings
5 sit to stand w/dumbbells/sandbag/barbell
(Sit to a box, chair, or something at or slightly below parallel, in a two second down/two second up tempo w/ a dumbbell in each hand, or sandbag/barbell across your back).
5 burpees

Finisher
50 oblique crunch
1:00 hamstring stretch