Warm up(0:00-10:00)
100m run

active spiderman
cradle

active samson
heel grab

inchworm
knee grab

side lunge
front kick

100m run

Mobility(10:00-15:00)
1:00 min samson
1:00 min pigeon per

Fittrain(20)
6rds
16 db g2oh 35/20-challenge up 50/35
12 hanging knee raise-challenge up-toe to bar
8 box step overs-challenge up-jump overs

Opt(12)
Iso core
3 giant sets
8 curls
8 tri kick backs
8 upright row
8 v-ups

4x1 clean and jerk
1600m walk/run
5x5 back ext

Finisher
30 t-raise
60 rtw
60 double crunch
1:00 min hamstring per