Warm up(0:00-10:00)
10 good mornings
10 single leg deadlift

10 good mornings
10 plyo jumps

10 good mornings
10 body builders

Barbell warm up

Mobility(10:00-15:00)
1:00 min hamstring stretch
1:00 min couch stretch per

Weightlifting(15)
Week 1-back squat or
10-8-6-4-2 goblet squat

Fittrain(20)
30-20-10
kettlebell swings 35/20-challenge up 53/35
burpees
cal row

Opt(12)
5x5 ghdsu
5x5 hollow rocks
1600m walk/run
400m farmers carry

Finisher
30 cuff iso
30 band pull aparts
60 double crunch
1:00 min hamstring stretch per