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(12)
Amrap 12
12 jump rope-challenge-double unders
12 lunges
12 ground to overhead-35/25-challenge-45/35

Opt(12)
800m run
5x5 back ext
gym 🐐

Finisher
50 rtw
1:00 min quad stretch