Warm up(0:00-10:00)
10 air squats
10 jing jangs

10 air squats
10 cal row

10 air squats
10 cal airdyne
then
200m run

Barbell warm up

Mobility(10:00-15:00)
1:00 min quad stretch per
1:00 min child's pose

Weightlifting(15)
Week 2-back squat

Fittrain(20)
7rds
12 db front squats 45/35-challenge up 60/45-single db
6 burpee pull up-challenge up-bar muscle up
100m run

Opt(12)
5x5 bk+hip extension
1600m walk/run
gym goat
5x50m sprint

Finisher
30 t-raise
60 kneeling crunch
1:00 min quad stretch per