Warm up(0:00-8:00)
3rds
20 high knees
20m side shuffle
20 mountain climbers (narrow)

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

Fittrain Intervals c/o Alchemy 365
A20
5 Minutes: ON

1 Minute: Plank

4 Minutes: ON

1 Minute: Rest

3 Minutes: ON

1 Minute: Plank

2 Minutes: ON

1 Minute: Rest

1 Minute: ON

1 Minute: Plank

When ‘ON’ work through:
3 Squat Jumps
3 Tuck Jumps
12 Air Squats
12 Ground to Jump and Touch
24 Narrow Mountain Climbers
24 Shoulder taps

Maxness Minute = air squats

AStrong
2x Dumbbell Front Rack Lateral Step Ups 5 x 10 (each leg; consecutive reps on one leg before switching sides)

Finisher
30 w-raise
30 cuff iso
60 double crunch
1:00 min butterfly stretch