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(25)
Amrap 25
10m bear crawl with pull through
100m farmers carry(choose weight)
10 push up sandbag pull through
100m sandbag run
10 sandbag halo's

Finisher
50 flutters
1:00 min samson stretch