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)
50 hand release burpees
200m run
100 abmat sit ups-challenge-70 ghdsu
200m run
50 cal row

Opt(12)
4x6
alt db row
d/a tricep kickback
concentration curl
db chest press
-3x2 hang clean
-3x3 double kettlebell sumo deadlift
-5x100m sprint

Finisher
50 alt toe touch
1:00 min chest opener