Warm up(0:00-8:00)
3rds
10 jax
10 m climbers
10 heels to rear-2ct

Mobility(8:00-12:00)
1:00 min samson stretch per

Fittrain Intervals(16)
:30 on :30 off x4
jingle jang
hrpu
rope slams
step ups

Finisher
1:00 min bf stretch
30 oblique crunch per side
1:00 min plank