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(16)
:15 on :15 off :15 on :15 off x4
curl to press
rope slams
reverse fly
push up w/knee tuck

Finisher
50 flutters
1:00 min chest opener