Warmup
SSH
IST
Arm Circles
Real Warmup
Ladder
Jump Squats run up stairs and over run down stairs Burpee
1-2-3-4-5-6-7
Second set
Emom
Run 100M
1 Thruster
1 KB Swing
add +1 every minutes for 13 minutes
Abs
25 of everything
Freddy mercury
Leg climbers
Low flutters
V ups