Warm up(0:00-8:00)
2rds
20 jax
20 h2r
20 arm circles

Mobility(8:00-12:00)
1:00 min couch stretch
20 pass thru

Fittrain Intervals(16)
:40 on/:20 off x4
cal row
jump n reach
mountain climbers
plank tap

Opt(12)
5x100m sprint
3x10 bulgarian split squat w/db's
1600m walk/run

Finisher
1:00 min butterfly stretch
1:00 min plank
1:00 min hollow hold