FT40

Warm up(0:00-10:00)
20 jax
10 sl dl

20 jax
10 squats

20 jax
10 cal row, bike, jing jang

Mobility(10:00-15:00)
Child's pose -1:00 min per
Pigeon pose-1:00 min per

Metcon(20)
Circuit
:30 sec on/:30 sec off
Step ups
20m shuttle
Rope slams
Half burpees

Repeat 5x
-work :30 seconds
-rest :30 seconds
Rotate stations

Opt(12)
3x8 curls ss w/tri kickbacks
3x5 strict pull ups

Finisher
100 temper tantrums
1:00 min samson per