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+WRK(20)
On the 4:00 x5
10 dumbbell curls
10 d/a row to kickback
10 russian kettlebell swings
5 box jumps
5 tucks

Finisher
100 flutters
1:00 min samson stretch