Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

WRK(24)
WRK 4:00 REST 2:00-RPT 4
8 single arm alternate db devil's press(change hands after each rep)
16 dumbbell hopovers
24 dumbbell sit ups
(choose weight)

Opt(6:00)
2x400m on the 3:00

Finisher
50 kneeling crunch
1:00 minute hamstring stretch