Warm up(0:00-10:00)
3rds
10 jax
10 single leg deadlift
10 jing jangs

Mobility(10:00-15:00)
1:00 min bf stretch
:30 chest opener

Fittrain Intervals(16)
:15 on/:15 off/:15 on/:15 off x4
plank taps
toe taps
flutter kicks
jing jang

Opt(12)
1600m walk/run
gym goat
5x100m hill sprints

Finisher
1:00 min plank
15 side plank punch thru per
1:00 min quad stretch