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(24) at home
WRK :35 REST :25 X6
hand release push up with shoulder tap
sit ups
body builders
kettlebell or dumbbell ground to over head
Score=reps or just WRK

Opt(12)
Run 2:00 Walk 1:00 x4

Finisher
60 flutter kicks
1:00 samson stretch