Warm up(0:00-10:00)
:30 sec row-slow
:30 sec dive bomber

:30 sec row-moderate
:30 sec down dog with foot pedal

:30 sec row-fast
:30 sec pvc pass through

Mobility(10:00-15:00)
1:00 min pigeon per
:30 sec chest stretch

Fittrain(20)
1000m row
then
25-20-15
burpees
db hang clean 35/20-challenge up-50/35
then
800m run

Opt(12)
1600m run
5x5 ghdsu
4x1 hang clean
Iso-core
3x8
bicep curls
tri oh ext
rev fly
v-ups

Finisher
30 scap push ups
30 band pull aparts
60 knee tap crunch
1:00 samson stretch