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(17)
WRK 7:00 REST 3:00 WRK 7:00
8 db/kb goblet squats
24 jump rope/hvy rope/du's
8 v-ups

Finisher
50 rtw
1:00 quad stretch