Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(14)
On the minute for 14 minutes complete:
5 burpees
5 dumbbell/sandbag/barbell/clusters(choose weight)
cluster=hang squat clean plus thruster

Finisher
50 in and outs
1:00 bf stretch