Warm up(10)
3rds
20 jax
15 plyo
10 knee grab

WRK(26)
WRK 12:00 REST 2:00 WRK 12:00
6 upright row/ring row/pull ups
9 breakdancers(two count)
12 sit to stand w/two seconds dwn & up
15 jump rope

Finisher
50 bicycles
1:00 samson stretch