Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
4 bk squats on the 2:00 x5

WRK(20)
WRK 4:00 REST 1:00 x4
4 push ups or hspu
8 squats
12 sit ups or ghdsu
16 cal row

Opt(12)
Iso
3x10
tricep kickbacks
reverse fly
upright row

Run 4:00 walk 2:00 x3

Finisher
60 rtw
1:00 samson per