Warm- up
3rds
30 single under
10 Sampson stretch
5 inch worms

Each sec is 2 rds of 40 on/20 off w/
4min to run 400m recovery run
After each sec

Sec1
6 high knees/6 lunge hops
6 Mt climbers/ 3 push ups
6 toe touches/ 10 bicycle crunches
Sec2
5 T2B/3 burpee reach
5 narrow squats/ 5 squat  jumps
8 shoulder taps/ 5 supermans
Sec3
6 crab toe touch/6 V-ups
6 side lunges/3 tuck jumps
4 spider man push ups/4 plank knee to chest
After last run
1000m row sprint