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

PWR(12)
3 bench press on the minute for 8 minutes

WRK(20)

-jump rope or double unders :40 on :20 off x6

-front rack lunge :30 on :30 off x4
95/65 or 115/75

-shuttle drops :40 on :20 off x6

-push up w/ one sec hold or strict hspu :30 on :30 off x4

Opt(12)
Run 2:00 walk 1:00 x4

Finisher
40 v ups
1:00 samson per side