Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(20)
800m run
then at the 7:00 min mark complete the following:

100 heavy rope/jump rope/double unders
50 sit ups
25 burpees
50 double crunch
100 heavy rope

Finisher
1:00 samson stretch