Warm up(0:00-8:00)
3rds
20 jax
20 heels to rear
20 plyo

Mobility (8:00-12:00)
:30 chest stretch per
1:00 min pigeon per

Pointers/skill(12:00-17:00)
workout preview

Fittrain Intervals (16)
Tabata intervals :20 x :10 x8
single unders-challenge up du's
half burpees
atomic plank tucks or slider push ups
butterfly sit-ups

Opt(12)
1600m walk/run/row
3.0 mile airdyne

Finisher
30 t-raise
100 temp tantrum