Warm up(0:00-10:00)
10 inchworms
10 mclimbers-2ct

10 inchworms
10 jacks

10 inchworms
10 jing jang

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

Weightlifting(20)
Back squat-week 5

Fittrain(20)
3rds
20 wallballs 16/12-challenge up 20/14
400m run
20 toe to pole-challenge up-toe to bar

Opt(12)
1600m walk/run
5x5 back ext
5x40m sprint

Finisher
30 scap push ups
30 side bends per side
30 band pull aparts
1:00 min couch stretch