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(14)
Amrap 14
7 bar facing burpees
7-20m shuttles
7 front squats 95/65-challenge-115-85

Opt(12)
800m run
4x2 bench/strict
4x1 deadlift
gym goat

Finisher
50 v-ups
1:00 min bf stretch