Warm up(8)
3rds
20 heels to rear
20 plyo
20 mclimbers

Mobility(5)
1:00 min bf stretch
:30 sh distraction

Fittrain Intervals(16)
:20 work :20 sec plank :20 rest
rope slams
airdyne
upright row
shuttle runs

Opt(12)
5x5 hollow rock
12:00 min run

Finisher
30 w-raise
100 flutters-2ct
1:00 min samson