Warm up(10)
200m run
10 active dive bombers
10 pik n grass
10 mclimbers
10 plyo
10 knuckle draggers
10 inchworms
10 squat jumps
10 plank taps
1:00 min pigeon

Workout(16)
:20 work :20 burpees :20 rest x4
bent over row
airdybe
sit up
jump rope

Finisher
100 rtw
1:00 chest opener