Warm up(0:00-10:00)
200m run
then
10 knuckle draggers
10 air squats

10 active spiderman
10 air squats

10 cradle
10 air squats

Mobility(10:00-15:00)
1:00 min pigeon per
1:00 min elevated child's pose

Weightlifting(15:00-25:00)
Back Squat-wk 4 deload

Fittrain(20)
4rds
50 air squats
400m run
10 pull ups/c2b-challenge up-5 ring muscle ups

Opt(12)
1600m walk/run
5x5 bk ext
5x20m sprint
4x1 jerk

Finisher
30 t-raise
15 side plank punch through
60 rtw
1:00 min quad stretch