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)
3 bench press on the minute for 8:00 minutes

WRK(18)
WRK 7:00 REST 2:00 x2
800m run
then RPT
16 dumbbell lunge 25/15 or 35/25
8 bodybuilders 25/15 or 35/25

Opt(12)
Run 4:00 walk 2:00 x2

Finisher
100 bicycles
1:00 min quad stretch