Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(21)
Complete 2 rounds every 3:00, repeat 7
8 russian kettle bell swings
20m shuttle(to hrpu)
8 hrpu
20m shuttle run(back to swings)

Finisher
50 double crunch
1:00 chest opener