Warm up(10)
2rds
12 walking cradle
12 cross body crunch
12 spiderman
12 reverse lunge

WRK(30)
WRK 3:00 REST 2:00 x6
:30 alternating db shoulder press
:30 5 yard shuttle runs(back and forth touching down)
:30 renegade row(push up+row+push up+row)
:30 step ups
:30 walk outs
:30 airballs(squat w/medball toss above head)
Complete movements consecutively
rest two minutes after each round

Finisher
50 oblique crunch
1:00 samson