Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
5 bent over row/ring row/pull ups
10 body saw
15m shuttle run ×4
10 squats (2 sec dwn, 2 sec hold)
5 walkouts

Finisher
1:00 six inch hold
1:00 samson stretch