Warm up
3 rounds
5 inchworms
10 Spider-Man lunges
250m run

30 min EMOM
Min 1: 12/10 cal row
Min 2: 12/10 cal bike
Min 3: 10 DB box step overs 40/20
X 10

Cool down (10 min stretch)
1:00 pigeon side right
1:00 pigeon side left
1:00 single leg forward fold
1:00 single leg forward fold
2:00 seated straddle
2:00 butterfly
1:00 saddle with archer arms (right side)
1:00 saddle with archer arms (left side)