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

WRK(15)
On the 3:00 x5
5 push ups with shoulder tap
5 pull ups
5 curls
5 body builders
5 sit ups
5 jing jang

Finisher
50 penguins
1:00 chest opener