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

PWR(12)
3 bench press on the minute for 8 minutes

WRK(15)
WRK 1:00 Rest :30 x10
30 jump rope
10 dumbbell ground to overhead 45/35 or 35/25
4 burpees

Opt(12)
Run 3:00 walk 1:30 x 4

Finisher
60 double crunch
1:00 bf stretch