Warm up(0:00-8:00)
100m row
then
active samson
active spiderman
active knuckle draggers
active quad stretch
active knee grab
then
100m run

barbell warm up

Mobility (10:00-15:00)
1:00 elevated child's pose
:30 sec chest floor stretch

Pointers/skill(15:00-20:00)
row-quick handle return, finish at 11'o clock position
db sh 2 oh-front rack, control db's, full range of motion
db lunge-chest high, knee touch

Weightlifting(15)
Strict press-week 7
Pull chart

Fittrain(20)
On the 4:00 x4
500m row
12 db shoulder to overhead 25/20-challenge up 45/30
12 db reverse lunge 25/20-challenge up 45/30
Record slowest round

Opt(12)
200m row on the 2:00 x4
1600m walk/run
FT Float
3rds
3 ring row/pull up/c2b/rmu
6 hrpu/hspu
9 toe to pole/hkr/toe to bar
5x5 back + hip extension

Finisher
30 scap push ups
30 band pull aparts
60 alt leg raise
1:00 hamstring stretch