Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(18)
WRK 2:00 REST 1:00 x6
8 hrpu w/shoulder tap
8 reverse flys
8 v-ups
8 db/plate/ground to overhead

Finisher
40 double crunch
1:00 samson stretch