Warm up of the week 10/7-10/11
10 jing jangs
10 active spiderman
10 single leg deadlift
10 jax
10 lunge
10 pvc pass thru
10 halo
10 good mornings
1:00 min samson stretch

Workout(20)
30-20-10
10m shuttle sprints
ground to overhead 35/25-challenge-45/35
windshield wipers

Opt(12)
800m walk/run
4x2 hang muscle snatch-form
work up to hvy bench or strict press
5x5 hollow rocks

Finisher
50 rtw
1:00 hamstring stretch