Warm up(0:00-8:00)
10 cal row slow
10 air squats

10 cal row moderate
10 air squats

10 cal row fast
10 air squats

Barbell warm up

Mobility(8:00-12:00)
1:00 min pigeon pose
1:00 min front rack stretch

Pointers/Skill(12:00-16:00)
Row-finish at 11'oclock, full r.o.m
Air squat-below parallel, full hip ext
Abmat sit ups-full r.o.m, hands touch by ears and at toes

Weightlifting(20)
1rm back squat or
10-8-6-4-2 goblet squat progression

Fittrain(20)
50 air squats
25 cal row
50 abmat sit ups
40 air squats
20 cal row
40 abmat sit ups
30 air squats
15 cal row
30 abmat sit ups
20 air squats
10 cal row
20 abmat sit ups
10 air squats
5 cal row
10 abmat sit ups

Opt(12)
1600m walk/run
5x50m sprint-rest=walk back
5x5 back extension

Finisher
30 arm circles
:30 sec shoulder distraction per
100 temp tantrum
1:00 min quad stretch per