Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

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

WRK(16)
On the 2:00 min x8
200m row
8 med ball sit ups or toe to bar
8 alt dumbell press 35/20 or 50/35

Finisher
1:00 min plank
1:00 min butterfly stretch