Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
8 dumbbell hang clean and press
16 dumbbell step ups or body weight lunge
8 mountain climbers(2ct)
16 sit ups
8 dumbbell sit to stand(sit to a box or chair then stand)
200m walk/run/jog

Finisher
50 double crunch
1:00 butterfly stretch