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(15)
Every minute complete the following for 15:00 minutes. Complete the exercises one time through each minute. You should have some rest time each minute. If not adjust reps down.

4 burpees
6 single are db swing to overhead
8 sit ups

just work or score equals total reps

Finisher
60 flutters-2ct
1:00 butterfly stretch