Warm up(8)
3rds
15 jax
10-180 jumps
5-body builders

Mobility(5)
1:00 min quad stretch
1:00 min shoulder distraction

Fittrain Intervals(16)
:35 on/:25 off x4
jump rope
mountain climbers
10m shuttle sprints
rope slams

Opt(12)
800m run
gym goat
5x20m sprint-rest 1 min between runs

Finisher
30 t-raise
60 oblique crunch
1:00 min IT stretch