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

GRT(24)
7:00 on 1:00 off x3
8 bear crawl sandbag pull
8 sandbag weighted step ups
100m sandbag carry
8 med ball slams
8 abmat lateral jump overs

Finisher
60 knee tap crunch
1:00 hamstring stretch