Warm up(0:00-8:00)
:30 sec row-slow
:30 sec dive bombers

:30 sec row-moderate
:30 sec down dog w/foot pedal

:30 sec row-fast
:30 sec plank taps

:30 sec pass through
:30 sec good mornings

Mobility(8:00-12:00)
1:00 min elevated child's pose
:30 sec sh distraction

Pointers/Skill(12:00-17:00)
hrpu-full r.o.m, full plank
row-full r.o.m, finish at 11'oclock pos.

Fittrain(20)
5rds
10 hrpu
15 erg jump overs
20 cal row or airdyne
25 double taps-challenge up-double unders

Opt(12)
5x5 hip extension
5x2 strict press
1600m walk/run
3x2 ring muscle up/c2b/strict pull up

Finisher
30 t-raise
30 v-ups
60 cross crunch
1:00 min bf stretch