Warm up(10)
100m run
10 lunges
10 active spiderman

10 air squats
10 active samson

10 reverse lunge
10 inchworms
100m run

Mobility(5)
1:00 min pigeon
:30 s/a para stretch

Weightlifting(15)
back squat-week one

Fittrain(20)
8rds
10 s/a oh db lunge 25/15-challenge up-45/25
10 push ups-challenge up-hspu
200m run

Opt(12)
1600m walk/run
3x2 oh squat
5x100m hill sprint
5x5 hollow rocks

Finisher
30 w raise
60 knee tap/sit up combo
1:00 min couch stretch