Warm up(0:00-10:00)
3rds
20 jax
10 sl dl
5 walkouts

Mobility(10:00-15:00)
1:00 min samson
1:00 min elevated child's pose

Pointers(15:00-20:00)
Keep moving and keep form

FT40
Otm 10
5 kbs-choose weight
5 burpees

Rest 2:00 mins
then

8 min amrap
Row for meters

Finisher
100 bicycles
1:00 min hamstring stretch
30 t-raise