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(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch