Warm up
spiderman down and back

:20 air squats
:20 air dyne

:20 lunge
:20 row

:20 plyo
:20 jing jang

samson down and back

Barbell warm up

Mobility(5)
1:00 pigeon
1:00 front rack

Weightlifting(15)
Week 4-deload

Fittrain(20)
100 air squats
100 s/a db sh 2 oh 25/15-challenge up-35/25
1000m row
100 abmat sit ups
100 s/a oh lunge 25/15-35/25

Opt(12)
4x2 front squat
1600m walk/run
5x5 bk extension
gym 🐐

Finisher
30 t-raise
100 temp tantrum
:30 sh distraction
1:00 min couch stretch per