Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(30)
WRK 5:00 REST 1:00 x5
12 dumbbell alternating strict press
24 heavy jump rope
12 dumbbell step ups or lunge
24 dumbbell hop overs
12 dumbbell sit to stand
(sit to a box or chair w/db's and stand)

Finisher
50 double crunch
1:00 samson stretch