Warm up(10)
3rds
4 walkouts
8 frog jumps
12 heel grab

Mobility(4)
1:00 min samson

Fittrain Intervals(16)
tabata :20/10x8
jing jang
bear crawl
ring row
wall walk

Opt(12)
5x5 hip ext
3x200m run

Finisher
30 w-raise
60 kneeling crunch
1:00 min couch stretch