Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(28)
WRK 5:00 REST 2:00 x4
20 single arm db hang to overhead
10 shuttle drops(10 yd shuttle w/body builder)
20 sit ups

Finisher
50 round the world
1:00 samson per