Warm up(0:00-10:00)
250mrow
then
10 air squats
10 cal row

10 air squats
10 walkouts

10 air squats
10 knuckle draggers

Barbell warm up

Mobility (10:00-15:00)
1:00 min hamstring stretch per
1:00 min quad stretch per

Pointers/skill(15:00-20:00)
air squats-chest high, below parallel, full hip ext
burpees-chest touch, full hip extension
row-finish at 11'oclock position, quick handle return

Weightlifting(15)
Back Squat week 6 or
4x8 goblet squat heavy

Fittrain(20)
6rds
20 air squats
15 cal row
10 burpees

Opt(12)
1000m row
1600m walk/run
5x5 hip extension

Finisher
30 cuff iso
30 v up and overs
1:00 min samson per