Warm up(8)
10 air squats
10 down dog with foot pedal

10 goodmornings
10 dive bombers

10 lunges
10 down dog with foot pedal

10 pvc pass thru
10 dive bombers

Mobility(4)
1:00 min childs pose
1:00 min chest stretch

Weightlifting(15)
strict or bench press
week 4-deload or 1rm

Fittrain(20)
50 push ups-challenge up-hspu
50 db frnt rack lunge 35/25-challenge up-60/45
400m run
30 hanging knee raise-challenge up-toe to bar
30 step ups-challenge up-box jumps
400m run
then
50 wallballs 16/12-challenge up-20/14

Opt(12)
1600m run
4x1 jerk
5x5 hip ext
5x100m hill sprint

Finisher
30 scap push ups
15 side plank pt
60 alt toe touch
1:00 min quad stretch per