Warm up(8)
3rds
10 jax
10 heels to rear
10 mclimbers

Mobility(4)
1:00 min bf stretch

Fittrain Intervals(16)
:20 work :20 bicycles :20 rest x4
jump rope
reverse burpees
side hop overs
bridged db chest flys

Opt(12)
run for distance
row for meters

Finisher
30 scap push ups
60 double crunch
60 temp tantrum
1:00 min but stretch