Warm up(0:00-10:00)
:30 sec slow row
:30 sec jax

:30 sec moderate row
:30 sec heels to rear

:30 sec fast row
:30 sec mountain climbers

Barbell warm up

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min elevated child's pose

Fittrain(20)
On the 2:00 min x10
5 cleans-95/65-challenge up-135/95
5 hrpu-challenge up-hspu
50 single unders-challenge up-25 double unders
record fastest time

Opt(12)
1600m walk/run
3x1 clean pulls
3x1 high hang clean-speed under bar
5x5 glute ham raise

Finisher
30 cuff iso
100 flutter kicks
1:00 min sh distraction
1:00 min quad stretch