Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(20)
WRK 4:00 REST 1:00 x4
10 upright row/ring row/5 pull ups
10 hand release burpees
10 goblet squats
200m run

Finisher
50 crunches
1:00 pigeon per side