Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
12 dumbbell deadlifts
12 step ups
12 dumbbell hop overs
12 bent over row
12-10m shuttle runs

Finisher
30 leg extension to hip raise
1:00 hamstring stretch