Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(24)
WRK 7:00 REST 1:00 x3
10 bridged floor press
8 step ups or box jumps
6 burpees
4 renegade rows(push up row+push up row=1)

Finisher
50 crunches
1:00 child's pose