Warm up(0:00-8:00)
3rds
ladder
heels to rear
ladder
side shuffle

Mobility(8:00-12:00)
1:00 min couch stretch
:30 sec chest opener

Fittrain Intervals(20)
:30 on :30 off x5
heels to rear
kb deadlift
ring rows
body builders
then
400m sandbag run

Opt(12)
5x5 hollow rocks
5x3 strict pull ups weighted
5x3 hspu
1600m walk/run

Finisher
30 scap push ups
15 side plank punch through
60 rtw
1:00 min samson