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

WRK(30)
choose one cardio movement per round
500m row/400m run/2:00 min bike/elliptical
30 sumo dead high pull
500m row/400m run/2:00 min bike/elliptical
30 sit ups
500m row/400m run/2:00 min bike/elliptical
30 push ups(modify as needed)
500m row/400m run/2:00 min bike/elliptical
30 plank tap(each tap counts)
500m row
30 russian kettlebell or dumbbell swings

Finisher
15 arm circles front and back
1:00 hamstring stretch