Warm up(8)
3rds
20 hip rotations
10 mountain climbers
5 inch worms

Mobility(2)
1:00 min samson per

Workout(20)
:45 work :15 rest x5
airdyne
plank taps
richocet
low plank

Finisher
15 cuff iso per
30 alt toe raise
1:00 min It stretch