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

Workout(20)
5/4/1=:30 work :30 rest
plyo jumps
wall sit
shuttle runs
sandbag hang clean

Finisher
60 oblique crunch
1:00 butterfly stretch