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

Intervals(16)
:20 on :20 plyo :20 rest x4
push ups
rope slams
crab walks
bent over row

Finisher
50 bicycles
1:00 min front rack stretch