Warm up(8)
10 air squats
10 walkouts
100m run

10 reverse lunge
10 pic n grass
100m run

10 pvc oh squat
10 single leg deadlift
100m run

Mobility(5)
1:00 min hamstring stretch
1:00 min pigeon

Fittrain(20)
20-18-16-14-12-10-8-6-4-2
kbs 35/20-challenge up-53/35
cal row
abmat sit ups

Opt(12)
3x3 ft squat
1600m run/walk
5x5 hip ext
3x3 bk squat

Finisher
50 over unders
15 side plank pt per
15 scap push up
1:00 samson