Warm up(0:00-10:00)
10 knuckle draggers
10 single leg deadlift

10 plyo jumps
10 inchworms

10 walking front kicks
10 knee grabs

Mobility(10:00-15:00)
1:00 min child's pose
1:00 min chest stretch

Weightlifting(15)
Week 7
strict/bench press

Fittrain(20)
1-2-3-4-5-6-7-8-9-10
kbs 53-35-challenge up 70/53
pull ups-challenge up-bmu
sit-ups-challenge up-ghdsu
*200m run after each round

Opt(12)
1600m walk/run
hang snatch + snatch x5
5x5 hollow rocks
tabata row

Finisher
30 t-raise
100 rtw
1:00 min IT stretch per