Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(21)
WRK 2:00 REST 1:00 x 7
15 db/kb sumo dead high pull
20 alternating sit ups
15 hand release push up w/shoulder tap

Finisher
50 kneeling crunch
1:00 min child's pose