Warm up(10)
3rds
10 plyo jumps
10 windmills
10 hip rotation

WRK(24)
WRK 11:00 REST 2:00 WRK 11:00
400m run
12 dumbbell clean and jerk
18 plank taps
24 single arm overhead lunge

Finisher
20 kneeling crunch
1:00 butterfly stretch