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

WRK(20)
Complete a round every 2:30-repeat for 9 rounds
6 squat to dumbbell press
(two second squat hold+two second press up)
24 mountain climbers-every rep counts
6 tricep overhead extensions
24 dumbbell hopovers-every rep counts

Finisher
50 crunches
1:00 samson stretch