Warm up(10)
10 pass through
10 good mornings
10 cal airdyne

10 halo
10 good mornings
10 cal row

10 pvc squats
10 good mornings
10 jing jang

Mobility(5)
1:00 min child's pose
1:00 min front rack stretch

Weightlifting(15)
Week one-strict press or bench

Fittrain(20)
4rds
20 s/a db hang clean and press 35/20-challenge up-60/45
20 db box step ups 35/20-challenge up-60/45
20 abmat sit up-challenge up-ghdsu
400m run

Opt(12)
3x3 hang snatch practice
3x2 tng deadlift
tabata row
5x5 superman

Finisher
30 band pull aparts
15 side plank punch thru per
30 v-ups
1:00 min ham stretch