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

WRK(16)
Complete the following every minute on the minute:
Even minutes
2 burpees
4 alternating dumbbell ground to overhead
6 sit ups

Odd minutes
200m row/100m run

Repeat for 16:00 minutes.

Finisher
30 rtw
1:00 pigeon per side