Warm up(0:00-10:00)
inchworm
heel grab

active spiderman
cradle

active samson
knee grab

side lunge
straight leg bear crawl

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

Weightlifting (10)
Week 4 deload-strict press

Fittrain(20)
200 single unders-challenge up-double unders
then
4rds
12 deadlifts 115/80-challenge up-165/115
12 hanging knee raise-challenge up-toe to bar
12 push ups-challenge up-6 strict hspu
sub in or db for barbell if you wish

Opt(12)
1600m walk/run
5x5 glute ham raise
3x2 front squat-climbing w/2 sec pause
max rep pull ups/c2b/bmu in one minute

Finisher
1:00 min shoulder distraction
30 scap push ups
60 temper tantrum
1:00 min hamstring stretch