Warm up(10)
10 pik n grass
10 high knees
10 arm circles

WRK(25)
WRK 4:00 REST 1:00 x5
10 seated dumbbell press
20 dumbbell hop overs
10 dumbbell cleans
20 mountain climbers
10 dumbbell sit up

Finisher
50 round the world
1:00 hamstring stretch