Warm up
3rds
10 jax
10 m climbers
10 hollow rocks

Mobility(5)
1:00 min child's pose
1:00 min pigeon

Fittrain Intervals(16)
:15 on/:15 off-:15 on/:15 off x5
airdyne
temp tantrum
jump rope
bird dog

Opt(12)
1600m walk/run
5x5 hip ext
tabata row

Finisher
30 arm circles
30 cuff iso
60 side bends
1:00 min bf stretch