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(20)
On the 4:00 x5
10 leg raise/toe to pole/toe to ring
20 plyo jumps or step ups
20 sit ups
40 jump rope/heavy rope/double unders

Finisher
50 round the world abs
1:00 hamstring stretch