Warm up(0:00-8:00)
3rds
10 plyo jumps
10 plank jax
5 walkouts

Mobility (8:00-12:00)
1:00 min s/a para stretch
1:00 min bf stretch

Fittrain Intervals(20)
:15 on :15 off x10
half burpees
v-up and over
med ball cleans
airdyne

Opt(12)
800m run-rest-800m run
tabata row

Finisher
30 arm circles
100 flutter kicks
1:00 min samson stretch per