Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per