3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10  Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

4 rounds
10 squats with plate held infront
8+8 step ups with DB (step up on low box)

LIFE
4 Rounds
Run 400m
12 DB Push Press 30/20
8+8 DB walking lunges 30/20
15 situps

SPORT
4 Rounds
Run 400m
12 BB Push Press 95/65
8+8 Back rack lunges 95/65
15 Situps