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

Intervals(20)
:20 on :20 v-sit :20 rest x5
body builders
side shuffles
bulgarian split squat
db jump shrugs

Finisher
50 knee tap crunch
1:00 min butterfly stretch