Warm up(20)
3rds
20 heels to rear
10 knee grab
20 jax
10 alternating samson

WRK(25)
WRK 4:00 REST 1:00 x5
8 dumbbell hang clean to alt shoulder press
16 dumbbell hopovers
8 dumbbell/kettlebell deadlift
30m skip rope(advance 15m down and back skipping rope)
8 dumbbell reverse fly
16 mountain climbers
use barbell if no kb or db's are available

Finisher
50 oblique crunch
1:00 hamstring stretch