Warm up(0:00-8:00)
100m run
active spiderman
walking samson

heel grab
knee grab

cradle
walking front kicks

straight leg bear crawl
side lunge

100m run

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

Pointers/Skill(12:00-17:00)
abmat sit ups-full r.o.m
pull ups-long hollow body, active shoulders use hips if you kip
Prep: 10 scap pull ups, 5 Kip's, 1-3 strict pull ups

Fittrain(20)
On the 10:00, repeat 2x
800m run
20 abmat sit ups
20 ring row/challenge up-pull ups/c2b
Record your slowest round

Opt(12)
Iso-core
3x10
upright row
curls
tricep kickbacks
plank taps
1600m walk/run
5x5 bk+hip ext

Finisher
30-t-raise
60 rtw
30 band pull aparts
1:00 min IT stretch per