moderate intensity day - tacfit

warmup - joint mobility - 6m

strength - tabatas (20 on, 10off x 8)
front lunge - 5,5,6,6,6,6,6,6
push plank knee - 8,8,8,8,8,8,8,8
push up 12,8,6,6,6,6,5,5
spinal rock 7,7,7,7,7,7,7,7
tripod overhead 6,6,7,7,7,7,7,7

cooldown - yoga - 6m