Warm up(8)
3rds
10 pass thru
10 good mornings
10 push ups

Mobility(3)
1:00 min chest opener
1:00 min quad stretch

Intervals
On the minute x10
8 med ball cleans
6 push ups
4-10m shuttle runs

Finisher
30 cuff iso
30 alternating sit ups
1:00 min IT stretch