Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(40)
1/2 Murph
800m walk/run
10 rounds
5 ring row or push ups
10 push ups-modify as needed
15 squats
800m walk/run

Finisher
30 leg raises
1:00 quad stretch
1:00 chest opener