Courtesy of Alchemy 365

Warm up(0:00-10:00)

10 in and outs

10 cherry pickers

10 pick grass slow-3ct

Rpt 2x

Mobility(10:00-12:00)

1:00 min samson stretch

:30 sec chest stretch per

A20:
4 Rounds:
1 minute: Power Curls
1 minute: Push-Ups
1 minute: Power Curls
1 minute: Push-Ups
1 minute: Butterfly Sit-Ups

then

800m run

Finisher

10 side plank pt per

20 scap push ups

1:00 min child's pose