Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
Intervals
:15 on :15 off :15 on :15 off x5
rope slams
db rev flyes
side shuffle to sprint
db curl to press

Finisher
50 rtw
1:00 min bf stretch