Warm up(10)
10 active dive bombers
10 active samson

10 inchworms
10 active spider man

10 cossack squats
10 cradle

10 knuckle draggers
10 jing jangs

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

Fittrain(20)
8rds
100m run
10 hanging knee raise/knee to elbow-challenge up-toe to bar
100m run
10 step ups-challenge up-box jumps 24/20

Opt(12)
Iso-core
4 sets
21's curl
7 dips
7 bent over row
7 v-ups

3x6 bk extension
5x40m sprint
5x1 clean and jerk

Finisher
30 w-raise
30 band pull aparts
100 bicycles-2ct
1:00 min hamstring stretch