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

WRK(24)
WRK for 24:00 mins
400m run/jog/walk
30 pop ups(sit to a chair/bench/box and jump up)
400m run/jog/walk
30 sit ups
400m run/jog/walk
30 breakdancers
400m run/jog/walk
30 goblet squats w/3 second hold at the bottom
400m run/walk/jog
30 db/kb swings

Finisher
50 cross crunch
15 arm circles front and back
1:00 quad stretch