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

WRK(25)
6 giant sets
giant set-complete each movement back to back. Rest as needed in between rounds

10 hammer curls
10 reverse flys
10 tuck jumps
10 push ups
10 tricep overhead extension
10 plank to bridge
10 cal row/bike/100m run/40 heavy jump rope-choose one

Finisher
50 crunches
1:00 chest opener