Warm up (0:00-10:00)
Rowling x5
Penalty=erg jump overs
then
10 air squats
10 cherry picks

10 air squats
10 inch worm

10 air squats
10 side lunge

Barbell warm up

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min child's pose per

Pointers/Skill(15:00-20:00)
row-full r.o.m, finish at 11 o'clock
erg jump overs-pace, focus
wallballs-keep ball high, below parallel, hit target, relax arms

Weightlifting(15)
Week 7-Squat
Pull your chart

Fittrain(20)
10 cal row
10 erg jump overs
10 wallballs 16/12-challenge up 20/14
rpt 7x

Opt(12)
tabata airdyne (8x:20/:10)
5x5 hip extension

Iso-core
3x
8 curls
8 front to side lat raises
8 tricep overhead ext
16 plank taps

Finisher
30 cuff iso
30 windshield wipers
1:00 min quad stretch