Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
:30 on :30 off x5
db/kb/db deadlift
body builders
dumbbell hopovers
bicycles

Finisher
60 crunches
1:00 min samson