Warm up(0:00-10:00)
1:00 min airdyne moderate

10 knuckle draggers
10 inchworms

10 cherry pickers
10 active spiderman

10 plyo
10 active samson

1:00 min airdyne faster

Mobility(10:00-15:00)
1:00 min pigeon pose
0:30 sec chest stretch

Fittrain(20)
7rds
12 kb deadlift 106/70-challenge up-140/106-2 kb's
12 burpee step overs-challenge up box jump over
24 abmat sit ups

Opt(12)
1600m walk/run
Iso core
3rds
7 hammer curls
7 dips
7 front to side lat raise
14 toe to pole

3x1 clean
3x1 deadlift
5x5 ghdsu

Finisher
30 t raise
15 cuff iso per
60 sec v sit
1:00 min hamstring stretch