Warm up(15)
10 inchworms
10 plyo
walking front kick

10 sl dl
10 knuckle draggers
active spiderman

10 plyo jumps
10 goodmornings
cradle

Barbell warm up x2

Mobilty(6)
1:00 min child's pose
1:00 min hip opener
1:00 min chest opener
1:00 samson per

Workout(45)
"LUKE"
For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

Finisher
Stretch and roll alot!