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

WRK(24)
6 giant sets-rest as needed between sets, but try to keep it less than 2:00 mins.

100m farmers carry
8 db reverse fly/barbell bent over row/db/kb single arm row
24 alternate sit ups
8 reverse lunge w/ bicep curl
100m run

Finisher
50 oblique crunch
1:00 quad stretch