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
4 back squats on the 2 minute for 10 minutes

Workout(19)
6rds
10 dumbbell squats 25/15 or 50/35 x2
200m run
10 step ups or box jumps

Opt(12)
Iso
3x10
bent over row
curls
tricep overhead extension
plank taps
-run 2 minutes-walk 2 minutes x4

Finisher
100 bicycles
1:00 min hamstring stretch