Warm up
100m run

10 plyo
10 walking front kicks

10 pic n grass
10 dive bombers

10 good mornings
10 pass thru

10 down dog w/foot pedal
10 knuckle draggers

100m run

Mobility
1:00 min hamstring stretch
:30 chest stretch

Fittrain(20)
Otm 20
Even-3 kettlebell flow-35/20-challenge up 53/35-if ya feeling 💪 we have 70's.
Odd-100m sprint + 5 pull ups-challenge up-3/2 bmu

kb flow = push up+deadlift+row +hang clean+jerk w/2 kettlebells

Opt(12)
1600m walk/run
5x1 hang clean
5x5 ghdsu
3x5 good mornings

Finisher
30 scap push ups
30 band pull apart
100 rtw
1:00 min quad stretch