Warm up(0:00-10:00)
Inchworm
20 sl dl
run back

Active spiderman
20 plyo
run back

Active samson
20 knuckle draggers
run back

Mobility(10:00-15:00)
1:00 min elevated child's pose
1:00 min front rack stretch

Fittrain(20)
6rds
10 db snatch 35/20-challenge up-50/35
20 abmat sit ups-challenge up-ghdsu
10 pull ups-challenge up-chest to bar
20 db jump overs

Opt(12)
Iso-core
3 giants
10 dips
10 curls
10 strict press
20 plank w/alt leg raises

5x5 bk extension
5x1 clean-work up

Finisher
30 w-raise
30 band pull aparts
100 knee tap crunch
1:00 hamstring stretch