Warm up(10)
:20 air squat
:20 jax

:20 lunge
:20 airdyne

:20 squat jump
:20 heels to rear

:20 jump lunge
:20 mclimbers

Mobility(5)
1:00 quad stretch
1:00 elevated child's pose

Weightlifting(15)
Week 3-bk squat

Fittrain(17)
50 hand release burpees
40 mb sit ups 16/12-challenge up-20/14
30 db thrusters 25/15-challenge up-45/25
20 ring row-challenge up-strict pull ups
10 devils press 25/15-challenge up-45/25

Opt(12)
1600m walk/run
5x5 hip ext
3x200m run
4x2 front squat

Finisher
30 scap push ups
30 band pull aparts
100 flutter kicks-2ct
1:00 min quad stretch per