Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(20)
WRK 3:00 REST 1:00 x5
100m run
10 alternating shoulder press
100m run or 10 step ups/box jump
10 v-ups

Finisher
50 round the world
1:00 samson per