Warm up(0:00-10:00)
1:00 min row
then
10 warrior squats followed by:

10 dive bombers
10 air squats

10 walking samson
10 air squats

10 knuckle draggers
10 air squats

Barbell Warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min pigeon pose per

Pointers/Teach(15:00-20:00)
Row-quick handle return, full range of motion, finish at 11 o'clock position

Thruster-below parallel, full r.o.m

Metcon(15)
“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

*sub dumbbells if you do not want to use barbell.

Opt(12)
Week 4 back squat-deload-pull chart

1600m walk/run

Iso-core
3 giant sets
10 push up w/db row
10 db curls
10 tricep overhead ext
10 floor wipers
10 ghdsu or sit ups
-Rest as needed between rounds

3x8 hip extension

Finisher
30 band pull aparts
60 cross crunch
1:00 min quad stretch