Warm up(0:00-10:00)
400m run
then
10 air squats
10 walkouts

10 air squats
10 sl dl

10 air squats
10 plyo

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

Weightlifting(15)
Back Squat-week 8 deload

Fittrain(20)
100 air squats
100 single unders-challenge up-double unders
50 abmat sit ups-challenge up-ghdsu
50 cal row
25 hrpu-challenge up-hspu
25 burpees

Opt(12)
1600m walk/run
3x3 front squat
5x5 back ext
5x50m run

Finisher
30 w-raise
60 cross crunch
1:00 min quad stretch