Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch