Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(22)
WRK 6:00 REST 1:00
5 dumbbell hang clean
10 sit ups
20 mountain climbers(two count)

then complete the following:

WRK 6:00 REST 2:00
walk/jog/run/row/bike

then complete the following:

WRK 6:00 REST 1:00
5 dumbbell hang clean
10 sit ups
20 mountain climbers

Finisher
50 flutter kicks
1:00 butterfly stretch