Warm up(0:00-8:00)
3rds
20 heels to rear
10 in and outs
20 jax

Mobility(8:00-12:00)
1:00 min child's pose
1:00 min chest opener

Fittrain Intervals(20)
:25 on/:35 off x5
cal row
bench press
rope slams
bird dog pose

Opt(12)
5x3 box squat
3x8 db fly's
5x5 glute ham raise

Finisher
50 slow bicycles
1:00 min chest opener
1:00 min quad stretch