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

WRK(25)
Complete the following every 5:00 x5 rounds
16 s/a dumbbell hang to overhead
100m run
12 bridged dumbbell chest press
100m run
8 body builders

Finisher
50 flutter kicks
1:00 hamstring stretch