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(15)
On the 1:30 x10
15 air squats or goblet(choose weight)
30 jump rope or double unders

Finisher
50 double crunch
1:00 samson stretch