Warm up(0:00-10:00)
200m run
then

walking spiderman
walking samson

inchworm
side lunge

cradle
heel grab

knee grab
toe walk

heel walk
straight leg bear crawl

skip for height
skip for distance

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min child's pose

Pointers(15:00-20:00)
shoulder to overhead-full range of motion, control db's to floor
step ups-full hip ext at the top of the box

Fittrain(20)
On the 4:00, repeat 6x
200m run
10 db sh 2 oh 70/50-challenge up 90/70
10 step ups-challenge up-box jumps 24/20
score equals slowest round

Opt(12)
Iso-core
3x10
bent over row
hammer curls
dips
leg raise to hip ext
3x2 hang clean
1600m walk/run
5x5 bk ext

Finisher
30 w-raise
:30 sec chest opener
60 cross crunch
1:00 min hamstring stretch