Warm up(0:00-10:00)
3rds
20 jax
10 pick grass
5 plyo

Mobility(10:00-15:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(15:00-20:00)
Workout Preview

Fittrain Intervals(20)
1:00 min per station x4
airdyne
shoulder taps
jump and touch
banded flutters
narrow mountain climbers

Finisher
30 cross crunch
1:00 min child's pose