Warm up(0:00-10:00)
100m run
10 squats
10 plyo

10 squats
10 jax

10 squats
10 mountain climbers
100m run

Barbell warm up

Mobility(10:00-15:00)
1:00 min quad stretch
1:00 min butterfly stretch

Weightlifting(15)
Week 7-back squat

Fittrain(20)
4rds
15 db thrusters 35/20-challenge up-50/35
30 single unders- 30 double unders
400m run

Opt(12)
1600m walk/run
5x100m run
5x5 ghdsu
3x2 front squat

Finisher
30 w-raise
100 slow bicycles
1:00 min samson per