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

WRK(20)
WRK 3:00 Rest 1:00 x5
100m run
5 push ups
5 russian kettlebell/dumbbell/sandbag swing
5 tricep overhead extension

Finisher
50 double crunch
1:00 chest opener