Warm up(0:00-10:00)
100m run
then
10 squats
10 dive bombers

10 squats
10 hrpu

10 squats
Down dog w/20 foot pedals
then
100m run

barbell warm up(3)

Mobility(10:00-15:00)
1:00 min pigeon per
:30 chest stretch per

Weightlifting(15)
Week 6 back squat

Fittrain(22)
400m run
30 db front squat 45/35-challenge up-60/45
15 decline push up-challenge up-hspu
800m run
30 step up/box jumps 24/20
400m run
30 db front squat 45/35-challenge up-60/45
15 decline push up-challenge up-hspu

Opt(12)
5x5 bk+hip extension
1600m walk/run
5x40m sprint
3x2 front squat w/2 sec pause

Finisher
30 cuff iso
60 double crunch w/leg ext
1:00 min quad stretch per