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(22)
3rds
12 ring row/strict jump pull ups-challenge-strict chest to bar
18 db front squat 25/15-challenge-35/25
24 alt db shoulder press 25/15-challenge-35/25
400m run

Opt(12)
1600m walk)run
4x3 back squat
2x8 front squat
5x5 superman

Finisher
50 kneeling crunch
1:00 shoulder distraction