Warm up(10)
:30 air squats
:30 jax

:30 knuckle draggers
:30 heels to rear

:30 side lunge
:30 high knees

200m run

Barbell warm up

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

Fittrain(20)
6rds
12 s/a db shoulder to overhead 35/20-challenge up-50/35
24 single unders-challenge up-double unders
18 cal row
36 erg jump overs

Opt(12)
Iso-core
4 giant sets
12 upright row
12 curls
12 floor press
12 windshield wipers
rest as needed between sets

5x5 ghdsu
1600m walk/run
4x2 ft squat

Finisher
30 t-raise
60 hip raise
1:00 min quad stretch per