Warm up (0:00-8:00)
5x100m Rowling
Penalty=tuck jumps
then
10 active dive bombers
10 inchworm

10 active spiderman
10 sl dl

10 active samson
10 plyo

barbell warm up

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

Weightlifting(15:00-25:00)
Week 4-deload strict press

Fittrain(20)
10-8-6-4-2-4-6-8-10
step ups-challenge up box jumps
10m sprint
med ball sit ups 16/12-challenge up 20/14
cal row

Opt(12)
1600m walk/run
tabata airdyne
5x5 back extensions

Finisher
30 t-raise
15 side plank punch through
1:00 min shoulder distraction per
1:00 min plank