Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
3rds
400m run
40 single unders-challenge-doubles
20 wallballs 16/12-challenge-20/14
10 push ups-challenge-hspu

Opt(12)
800m run
4x2 bk squat-tempo 4-1-4-1
3x2 front squat
5x5 back extension

Finisher
50 cross crunch
1:00 min pigeon