Warm up(0:00-8:00)
3rds
20 jax
20 heels to rear
20 mountain climbers

Mobility(8:00-12:00)
1:00 min couch stretch
0:30 sec shoulder distraction per

Fittrain Intervals(20)
:60-:50-:40-:30-:20-:10
jump rope
lunge
jing jangs
alt leg raise
rest

Opt(12)
800m run +1000m row
5x5 hip extension
200m farmers carry

Finisher
30 band pull aparts
60 knee tap crunch
1:00 min bf stretch