Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
5rds
10 hand release dl 135/95-challenge-205/125
15 sit ups-challenge-ghdsu
20 cal row

Opt(12)
Iso
3x8
sim curls
tricep kickback
reverse fly
db press
-4x1 deadlift+hang clean+jerk
-gym 🐐

Finisher
50 alt sit up
1:00 min hamstring stretch