Warm up(0:00-10:00)
100m run

cosaack squats
heel grab

knee grab
walkouts

cradle
walking samson

toe walk
heel walk

skip for distance
skip for height

100m run

Mobility (10:00-15:00)
1:00 min pigeon pose
1:00 min hamstring stretch
:30 sec chest stretch per

Pointers/Skill(15:00-20:00)
oh db lunge-stabilize by activating shoulder, keep core tight, one behind toe when lunging
burpees over db-chest touch floor, no hip open

Weightlifting(15)
Deload week 8
Pull chart

Fittrain(20)
On the 6:00 min x4
400m run
12 s/a db overhead lunge 25/20-challenge up 35/25
12 burpees over the dumbbell
Record slowest time

Opt(12)
5x5 ghdsu

Iso core
3x10
hammer curls
dips
reverse flys
hollow rocks

5x50m hill sprints

Finisher
30 arm circles
30 t-raise
60 flutters
60 double tap crunch
1:00 min samson per