Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

PWR(12)
2 strict press on the minute for 8 minutes

WRK(25)
5/5/:35 on :25 off
single unders or double unders
ground to over head 95/65 or 115/75
burpees
front rack lunge 95/65 or 115/75
*100m shuttle run
Score=reps or just move

Opt(15)
run 3:00 wall 2:00 mins x3

Finisher
50 russian twist(2ct)
1:00 min couch stretch per side