Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

GRT(24)
800m farmer's carry on the 8:00 x3
35/25 or 45/35

Finisher
50 oblique crunch
1:00 plank
:30 chest opener