Warm up(0:00-8:00
3rds
20 heels to rear
20 plyos
20 m climbers

Mobility(8:00-12:00)
1:00 min samson per
1:00 min hamstring stretch per

Pointers/Skill(12:00-20:00)
Workout Preview

Fittrain Intervals(16)
:15 sec on/off
rope slams
dumbbell jump overs
goblet squat
mountain climbers

Opt(12)
gymnastics goat work
1000m row
3 mile airdyne

Finisher
30 cuff iso per
30 band pull aparts
60 double crunch
1:00 min couch stretch