Warm up(0:00-8:00)
heels to rear down and back
high knees down and back
frog jumps down and back
side lunge down and back
Rpt 2x

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

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

Fittrain c/o Alchemy 365
A20
3 Rounds:
8 Toes to Bar
16 Push Press
24 Shoulder Taps

…then…

24 Narrow Mountain Climbers
16 Knee tap crunch
8 Half Burpees

or 19.2 open workout

Finisher
30 w-raise
30 kneeling crunch
1:00 min samson per