Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)

Deck of cards-run through the entire deck.
If you do not have cards then 15-1 digression

hearts-kb swings
spades-burpees
diamonds-tuck jumps
clubs-sit ups

Finisher
15 side plank punch through per side
1:00 pigeon per