Warm up(8)
3rds
8 hollow rocks
8 superman
8 plyo

Mobility(4)
1:00 min samson stretch per
1:00 min front rack stretch

Fittrain Intervals(16)
:20 work :20 mclimbers :20 rest x4
rope slams
plank to bridge
jing jang
dips

Opt(12)
1600m walk/run
5x5 bk ext
5x100m hill sprint

Finisher
30 t-raise
100 rtw
1:00 min bf stretch