Warm up(0:00-10:00)
100m run
then
active samson
active spiderman

heel grab
knee grab

cradle
front kick

cossack
inchworm

down dog x10
down dog w/foot pedal x20
then
100m run

Barbell warm up-5 each
good mornings
back squat
strict press
straight leg deadlift
front squat

Mobility (10:00-15:00)
1:00 min pigeon pose
1:00 min front rack stretch

Fittrain (20)
6rds
200m run
7 cleans 95/65 challenge up-115/85
7 hanging knee raise-challenge up-toe to bar
7 shoulder to overhead 95/65-challenge up-115/85
70/50-90/70-if using dumbbells

Opt(12)
1600m walk/run
5x5 back extension

Float
3rds
8 handstand push ups-mod as needed
8 chest to bar-mod as needed
24 double unders

Finisher
30 scap push ups
60 knee tap crunch
15 side plank punch through per
1:00 min hamstring stretch