Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(30)
WRK 4:00 REST 1:00 x6
10 reverse lunge with bicep curl
30 jump rope/heavy jump rope
10 db/kb upright row/ring row/pull ups
30 alternating sit ups
10-10m shuttle runs
Shuttle run-set up two cones or mark two lines 10m apart. Run and touch down at each line. Each touch counts as a rep.

Finisher
50 bicycles
1:00 quad stretch