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

GRT(24)
Run 4:00 walk 2:00 x4
record distance

Finisher
100 flutter kicks
1:00 min quad stretch per