10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Intervals(20)
:20 work :20-10m shuttle :20 rest x5
db reverse fly
airdyne
half burpees
rope slams

Finisher
50 hip ext
1:00 min bf stretch