Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals(20)
:15 on :15 mclimbers :15 on :15 off x5
toe taps
bridged plate press
bear crawl
frog jumps

Finisher
50 side bends
1:00 min quad stretch