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(13)
50 db ground to oh 35/20-challenge-50/35
40 db sit up 35/20-challenge-50/35
30 lateral burpee over dumbell
20 wallballs 16/12-challenge-20/14
10 ring row/strict pull ups-challenge-bmu

Opt(12)
otm 3-12 tng snatch at 75/55
work up to heavy Olympic lift of choice-form!
1600m walk/run
bench-work up to heavy 5 in the following rep scheme: 1-2-3-4-5

Finisher
15 side plank pt per side
1:00 min samson stretch