Warm up (0:00-10:00)
:30 airdyne slow
:30 active dive bombers

:30 airdyne moderate
:30 down dog w/foot pedal

:30 sec airdyne
:30 sec walkouts

Mobility (10:00-15:00)
1:00 min pigeon per
:30 chest stretch per

Fittrain Intervals(16)
:30 on/:30 off x4
plate jumps-2 plates
reverse burpees
manmakers
10 mountain climbers-sprint

Opt(10)
800m run-800m brisk walk

Iso core
3 giant sets
10 tricep kick backs
10 reverse fly
10 hammer curls

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