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

WRK(24)
WRK 5:00 REST 1:00 x4
3 ring row or db upright row(tempo 2-2-2-2)
two seconds up-two seconds hold at top-two seconds down-two seconds hold at bottom
6 kettlebell/dumbbell straight leg deadlift
12 sit ups
24 plyo jumps

Finisher
50 round the world
1:00 hamstring stretch