Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 6:00 REST 1:00 x4
10 dumbbell deadlifts
20 dumbbell hop overs
10 bridged dumbbell press
20 jump rope
10 plank to bridge
20 flutter kicks
10 tricep overhead extension
20m side shuffle

Finisher
100 knee tap crunch
1:00 pigeon per side