Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(20)
On the 4:00 x4
10 db/sb/ hang squat clean
10m shuttle drops
10 push ups

Finisher
50 double crunch
1:00 samson stretch