Warm up(10)
100m run

10 plyo jumps
20 dwn dog w/foot pedal

10 walking front kicks
20 sl dl

10 cal row
20 pic n grass

100m run

Mobility(5)
1:00 couch stretch
1:00 chest opener

Weightlifting(15)
Week 3-strict or bench press

Fittrain(20)
amrap 20
30 single unders-challenge up-30 du's
10 hand release deadlift 135/85-challenge up-225/125
10 pull ups or c2b-challenge up-2 rope climb or 6 mu
10 cal row

Opt(12)
800m x2-rest=work
5x1 deadlift
5x5 bk+hip ext
3x1 rope climb or practice

Finisher
30 cuff iso
15 side plank pt
1:00 min plank
1:00 min ham stretch