Warm up(0:00-10:00)
200m run
then
cradle
side lunge

knee grab
heel grab

toe walk
heel walk

skip for height
skip for distance

db warm up-5 each
strict press
reverse lunge
straight leg deadlift
reverse lunge
strict press

Mobility(10:00-15:00)
1:00 min elevated child's pose
1:00 min front rack stretch

Pointers/skill(15:00-20:00)
db front squats-keep dumbbells high, and full rom
du's-wrist in front of body, controlled jumps, elbows close.

Weightlifting(15)
Week 6-strict press
Pull chart

Fittrain(21)
On the 3:00 min x7
100m shuttle run
7 db front squats 35/25-challenge up 60/45 w single db
42 single unders-challenge up 21 double unders
score equals slowest round

Opt(12)
5x5 ghdsu
1600m walk/run
FT Float
5 rds
3 pull ups/c2b-challenge up-bmu
5 strict push ups-challenge up-3 strict hspu
-3:00 mins to work up to clean + 3 front squats

Finisher
30 w-raise
30 scap push ups
60 slow bicycles
1:00 min samson per