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

WRK(21)
WRK 2:00 REST 1:00 x7
10 air squats or goblet squats
30 jump rope or double unders
10 -5 yard shuttle runs

Finisher
50 knee tap crunch
1:00 min quad stretch