Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(25)
complete the following in any order and partition as needed
100 body builders
100 dumbbell walking lunge(choose load)
100 mountain climbers
100 sit ups or crunches
800m run/jog/walk

Finisher
50 bicycles
1:00 min hamstring stretch