Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Workout(20)
E.M.O.M
Even-5 cleans + 15 double unders or 40 singles
135/95-challenge-185/115

Odd-15/12 cal row

Opt(12)
Iso-core
3x8 giants
alternate hammer curl
alternate db shoulder press
tricep overhead ext
:20 floor single leg L-Sit
-work up to heavy flow of:
deadlift+hang clean+shoulder to overhead
-gym 🐐
-5x25m sprint

Finisher
50 oblique crunch
1:00 min hamstring stretch