Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

WRK(23)
WRK 10:00 REST 3:00 WRK 10:00
12 push ups w/two second pause at the top
12 alternating sit ups
12 single arm russian kettlebell swings-6 per side
6 broad jumps

Finisher
50 flutter kicks
1:00 samson stretch