Warm up(0:00-10:00)
knee grab
heel grab

front kicks
side lunge

heel walk
toe walk

straight leg bear crawl
inch worm

skip for height
skip for distance

barbell warm up

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

Weightlifting(15)
strict/bench-week 6

Fittrain(20)
30 hang clean 115/75-challenge up/145/95
40 burpee hanging knee raise-challenge up-toe to bar
50 cal row
60 wallballs 16/12-challenge up-20/14

Opt(12)
tabata airdyne or jing jang
5x5 superman
5x5 hollow rocks
5x1 deadlift

Finisher
30 t-raise
60 side bends
1:00 min hamstring stretch