Warm up(0:00-8:00)
3rds
10 halo
10 pass thru
10 jax

Mobility(8:00-12:00)
1:00 couch stretch
0:30 s/a para stretch

Fittrain Intervals(20)
c/o Alchemy 365
A20:
5 Rounds:
30 seconds: Single Arm Push Press (R)
30 seconds: Single Arm Push Press (L)
1 minute: Burpees

3 minutes:
4 Single Arm Push Press (R)
4 Single Arm Push Press (L)

Opt(12)
bench press 8-7-6-5-4-3-2-1
1600m walk/run
8x3 strict pull ups

Finisher
30 w-raise
1:00 min shoulder distraction
1:00 min plank