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(16)
:20 work :20 plank :20 rest x4
plank taps
toe taps
dips
body builders

Finisher
50 alt toe touch
1:00 min bf stretch