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

GRT(30)
GRIT it out for 30:00
8 burpees(two seconds down/two seconds up over dumbells/sandbag)
200m dumbbell/sandbag carry
8 dumbbell/sandbag ground to overhead
choose load for db/sb movements

Finisher
50 oblique crunch
1:00 butterfly stretch
15 arm circles front and back