100m run
10 knuckle draggers
10 heel grab
10 side lunge
10 pik-n-grass
10 squats
10 mclimbers
10 push ups
10 hollow rocks
1:00 min samson stretch

Workout(20)
6rds
6 db strict press 35/25-50/35-challenge-strict hspu
12 step ups-challenge-box jumps
18 sit ups-challenge-ghdsu
then
400m run

Opt(15)
1600m walk/run
4x1 bk squat
5x5 hip extension
3x2 front squat

Finisher
50 deadbugs
1:00 quad stretch