Warm up(8)
3rds
20 m climbers
10 plank taps
100m run

Fittrain intervals(20)
c/o Alchemy 365
A20:
10-8-6-4-2 reps:
Push-Ups
Ground to Jump and Touch

…then…

2-4-6-8-10 reps:
Two Arm Curl
Butterfly Sit-Ups

…then…

30 Forearm Plank Leg Lifts

Finisher
30 w-raise
60 cross crunch
1:00 min bf stretch