Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(25)
WRK :35 REST :25 x5
body builders
upright row
mountain climbers
v ups
plank taps

Finisher
15 side plank punch thru
1:00 hamstring stretch