Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(16)
:25 work -:20 jump rope -:15 rest x4
rope slams
double kettlebell press
resistance band squats
double kettlebell romanian deadlift

Finisher
50 knee tap crunch
1:00 min child's pose