Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
1:00 min calf stretch per
1:00 min couch stretch per

Pointers/skill(15:00-20:00)
Workout review

Metcon(17)
FGB clock
rope slams
plank
jump rope
flutter kicks
airdyne calories

Opt(12)
3x10
Dips
Reverse fly

Finisher
30 cuff iso
:30 sec s/a para stretch
60 knee tap crunch
1:00 min sh distraction per