Warm up(10)
10 knuckle draggers
10 cal row

10 plyo jumps
10 cal row

10 single leg deadlift
10 cal row

Mobility(5)
1:00 min hamstring stretch
:30 sec chest stretch per

Fittrain(20)
27-21-15-9
kb/db deadlift-choose load
burpee
cal row
*10 ring rows, pull ups-challenge up-c2b after each rd

Opt(12)
4x8 giant sets
hammer curls
s/a row
tricep oh ext
db sit up
rest as needed in between rounds

5x2 hang clean
1600m walk/run
5x5 glute ham raise

Finisher
30 scap push ups
100 temper tantrum
1:00 min samson stretch