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

PWR(15)
Bench 5x2 on the 1:00 min

WRK(24)
6/4/:30 work-:30 rest
6rds/4 movements/:30 work/:30 rest
cal row
dumbbell ground to overhead 35/20 or 50/35
sit ups or ghdsu
strict pull up or chest to bar pull up
-score = reps or just move

Finisher
100 flutters
1:00 min butterfly stretch