Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(20)
WRK :40, Rest :40 each movement x5 rounds circuit style

hvy jump rope, jump rope, double unders
devil's press
10m shuttle run

Finisher
30 kneeling crunch
1:00 butterfly stretch