Warm up(0:00-8:00)
2rds
10 frog jumps
10 in and outs

Mobility(8:00-12:00)
1:00 min pigeon
1:00 min couch

Fittrain(20)
c/o of Alchemy 365
A20
5 Rounds:

3 minutes:
6 Half Burpees
6 Push-Ups
12 Narrow Mountain Climbers
18 Jump and Touch

1 minute:
Rest

Finisher
30 w-raise
60 alt sit ups
1:00 min ham stretch