WARM UP

1MIN stretch of choice
-then-
4MIN running clock
20 swimmers
20 glute bridges
20 ground to overhead (light)
Max calf switches in remaining time

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

FOR TIME: (20MIN CAP)
50 swimmers
100 deadlifts
50 bulgarian split squats
100 ski jumps
50 bulgarian split squats
100 Single Arm alt. Clean And Jerk
50 swimmers