Warm up(0:00-10:00)
10 jing jangs
20 jax

10 side shuffles
20 cherry pickers

10 jing jangs
20 plyo jumps

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min child's pose

Fittrain Intervals(20)
:15 work-15 rest-15work-15 rest per movement-rpt 4x
rope slam(variations)
kettlebell sumo dead high pull
plyo jumps
air squats
football jogs
then
1000m row/800m walk/run

Opt(12)
5x5 back + hip extension
5x5 superman

Finisher
30 scap push ups
30 cauldron
30 windshield wipers
1:00 min bf stretch