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(17)
200 singles-challenge-double unders
100 abmat sit ups
50 cal row
25 burpees

Opt(12)
Iso-core
3x8 giants
alternate hammer curl
plank taps-2ct
tricep overhead ext
:30 plank
3x2 clean
5x50m sprint

Finisher
50 double crunch
1:00 bf stretch