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

WRK(20)
WRK 4:00 REST 1:00 x4
8 alt db seated press
16 mountain climbers-two count
8 hrpu + two count shoulder tap
16 side shuffle shuttles-15 feet
side shuffle and touch down between two cones measuring 15ft apart-each touch counts as a rep

Finisher
30 leg raise to hip extension
1:00 IT stretch