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 mountain climbers :20 rest x4
alt sh press
10m shuttle runs
ring row
airdyne

Opt(12)
bench/strict

Finisher
100 flutters
1:00 min IT stretch