Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
Work for 15:00 minutes
5 burpees
10 plank taps
15 sit ups

Finisher
50 round the world
1:00 min samson per