Warm up(10)
walking heel grab
walking front kicks

walking knee grab
walking side lunge

active samson
active spiderman

inchworm
knuckle drags

Mobility(5)
1:00 samson per
1:00 min front rack stretch

Weightlifting(15)
Week 5-back squat

Fittrain(20)
4rds
35 jump rope-challenge up-double unders
200m run
25 db front squats 35/25-challenge up-60/45
200m run
15 db facing burpees

Opt(12)
1600m walk/run
5x5 hollow rock
4x2 front sq

Finisher
30 scap push ups
1:00 min chest opener
60 kneeling crunch
1:00 min quad stretch per