FT40

Warm up(0:00-6:00)
3rds
10 single leg deadlift
10 swing kicks per
5 frog jumps

Mobility(8:00-10:00)
1:00 min butterfly stretch
:30 sec chest opener

Workout(16)
:20 work :20 rest x8
half burpees
10m shuttle sprints
medicine ball sit ups-choose weight

Iso-core(12)
3x8
single arm rows
plate press
in and outs(tucks)

Finisher
30 t-raise
:30 shoulder distraction per
:30 IT stretch per
1:00 min plank