Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(26)
Complete the following circuits in each set:
WRK 8:00 REST 1:00
7 bent over row/ring row/pull up
7 sit ups
28 jing jangs(5yd suicide)

WRK 8:00 REST 1:00
7 hammer curls
7 body saws
28 jump rope

WRK 8:00 REST 1:00
7 push ups
7 russian twist
28 dumbbell hopovers

Finisher
1:00 chest opener
1:00 butterfly stretch