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

WRK(20)
WRK for 20:00 mins-record reps
25 burpees
50 air squats or goblet(choose weight)
25 push ups
50 body weight lunge or goblet(choose weight)
25 jing jangs(5yd shuttle runs)
50 sit ups
25 jing jangs(5yd shuttle)
50 body weight lunge or goblet(choose weight)
25 push ups
50 air squats or goblet(choose weight)
25 burpees

Finisher
100 bicycles
1:00 samson stretch