Warm up(0:00-10:00)
10 single leg deadlift
:20 sec slow row

10 walking front kicks
:20 sec mod row

10 plyo jumps
:20 sec fast row

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

Fittrain(22)
5rds
5 cleans 135/95-challenge up 185/110
10 burpees over the bar
15 cal row

Opt(12)
Iso core
3rds
10 hammer curls
10 db strict press
10 plank taps
4x1 clean-work up
5x5 ghdsu
1600m walk/run

Finisher
30 t raise
60 double crunch
1:00 min ham stretch