Warm up(0:00-10:00)
Rowling x5
Penalty=erg jumpovers
then
10 air squats
10 single leg dl

10 air squats
10 pick n grass

10 air squats
10 plyo

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

Fittrain(20)
9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
wallballs 16/12-challenge up 20/14
cal row
abmat sit ups-challenge up-ghdsu

Opt(12)
4 front squat
8 bk squats @75% of 1rm rpt 2x
1600m walk/run
5x5 hip ext

Finisher
30 scap push ups
30 w-raise
60 slow bicycles
60 knee tap crunch
1:00 min bf stretch