Warm up (0:00-8:00)
3rds
agility ladder
frog jumps
heels to rear
traveling jax

Mobility(8:00-12:00)
1:00 min butterfly stretch
:30 sec chest stretch per

Fittrain Intervals(20)
:10 sec on/off for 1:00 min per station x4
incline push ups
step ups
box dips
pop ups
bird dog

Opt(12)
tabata airdyne
5x50m farmers carry heavy
3x5 pvc overhead squat practice

Finisher
40 arm circles
80 flutters-2ct
1:00 min couch stretch