Warm up(0:00-8:00)
2rds
20 jax
20 h2r
20 front kicks

Mobility(8:00-12:00)
1:00 min samson per
:30 sec s/a para stretch

Fittrain Intervals(20)
:25 on/:35 off x5
airdyne
ring row
jump rope
plank taps

Opt(12)
1600m walk/run
5x5 hip ext
5x20m sprint

Finisher
30 cuff iso
30 band pull aparts
60 bicycles
1:00 min samson stretch