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(27)
WRK 7:00-Rest 2:00 Repeat 3x
60 jump rope/heavy rope/double unders
50 squats
40 single arm row to tri kickback(20 per side)
30 mountain climbers(2ct)

Finisher
50 bicycles
1:00 samson stretch