Warm up (10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
3 strict press on the min for 8 mins

WRK(24)
:35 on :25 off x6
lunge w/curls 25/15 or 35/20-
v-ups
devil's press 25/15 or 35/20
100m run

Opt(15)
3:00 on 2:00 off x3

Finisher
60 knee tap crunch
1:00 samson stretch