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

WRK(25)
6 giant sets-no more than 1:00 min rest between rounds

100m db/kb/sb carry
8 alt db sh press
100m run
8 devil's press

4 bent over row/ring row/pull up after each rd

Finisher
50 flutter kicks
1:00 hamstring stretch