Warm up(0:00-10:00)
100m run
then
heel grab
knee grab

front kicks
cradle

inchworm
straight leg bear crawl

toe walk
heel walk
then
100m run

Mobility(10:00-15:00)
1:00 min pigeon pose per
0:30 sec down dog w/foot pedal

Fittrain(25)
200m run
20 c2b pull up-challenge up-10 muscle ups
400m run
30 hanging knee raise-challenge up-knee to elbow or ttb
600m run
40 db strict press 35/20-challenge up-45/35
400m run
30 abmat sit ups-challenge up-ghdsu
200m run
20 ring rows-challenge up-strict pull ups

Opt(12)
Iso-core
rpt 3x
21's-3 position curls
12 bent over row
12 tricep overhead extensions
12 plank taps-2 count

1600m walk/run
5x100m sprints

Finisher
30 t-raise
:30 sec shoulder distraction
60 temper tantrum
1:00 min quad stretch