Warm up (0:00-8:00)
3rds
10 pvc good mornings
10 pvc strict press
10 back ext
10 cal row

Mobility (8:00-12:00)
1:00 min pigeon per
1:00 samson per

Workout preview(12:00-16:00)

Fittrain Intervals c/o Alchemy 365
A20:
5 Rounds:

45 seconds: Hadoukens (R)
15 seconds: Rest

45 seconds: Hang to Overhead
15 seconds: Rest

45 seconds: Hadoukens (L)
15 seconds: Rest

30 seconds: Jump and Touch
30 seconds: High Knees

Finisher
30 band pull aparts
60 temp tantrum
1:00 min bf stretch