Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(16)
WRK 3:00 Rest 1:00 x4
10 sumo dead high pull w/kb,db,barbell
10 half burpees(chest to floor to squat position-no stand)
10 toe to pole, or leg raises

Finisher
100 cross crunch
1:00 hamstring stretch