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

WRK(25)
complete each exercise back to back
5 giant sets
8 bicep curls
8 reverse fly
16 kettlebell/db swings
8 v-ups
8 burpees
rest as needed between rounds

Finisher
50 double crunch
1:00 butterfly stretch