Warm up(8)
3rds
20 jax
10 high knees
5-10 m shuttles

Mobility(4)
1:00 min elevated child's pose

Intervals(18)
4rds
1:00 min rope slam
1:00 min sandbag swing
1:00 min airdyne
1:00 min farmers carry
0:30 rest

Opt(12)
1600m walk/run
1000m row

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