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(24)
WRK 3:00 REST 1:00 x6
8 kettlebell/dumbbell swings
16 alternate sit ups
32 jump rope/heavy rope/double unders

Finisher
50 rtw
1:00 hamstring stretch