Warm up(8)
20 plyo
20 single leg deadlift

20 pass thru
20 good mornings

20 plyo
20 halo

Mobility(4)
1:00 elevated child's pose
1:00 min hamstring stretch per

Fittrain(20)
6rds
21 kb swing 35/20-challenge up-53/35
7 pull ups/c2b-challenge up-bmu
21 cal row

Opt(12)
Iso-core
4 giant sets
10 hammer curls
10 strict press
10 tricep kick backs
10 db pec fly

complex x4
3 deadlifts
2 hang cleans
1 jerk

1600m walk/run

Finisher
30 w-raise-5 sec hold after every 5
15 side plank punch thru
30 knee tap crunch + sit up combo
1:00 plank
1:00 min hamstring stretch