Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(20)
renegade row :25 on :35 off x 4

suitcase carry :40 on :20 off x6

hanging knee tuck hold :25 on :35 off x4

rope slams :20 on 10 off :20 on :10 off x6

Finisher
60 rtw
1:00 butterfly stretch