Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Strength(12)
2 strict press-2 reps on the minute for 8 minutes. Tempo-2-2

Workout(21)
Work 2:00 minutes-Rest 1:00 minute x7
8 push ups or strict hand stand push ups
8 kettlebell deadlifts(70/53/35)
8 toe to bar or rings
16 cone hop overs

Opt(16)
Run 2:00 min -Walk 2:00 min x4

Finisher
60 tucks
1:00 min quad stretch