Warm up(8)
active spiderman
jog back

active samson
jog back

active cradle
jog back

straight leg bear crawl
jog back

cossack squat
jog back

Mobility(4)
1:00 min wrist stretch
1:00 min IT stretch

Fittrain(20)
7rds
8 ring row-pull ups-challenge up-4 bmu
20m burpee broad jump
8 wallballs 16/12- challenge up-20/14

Opt(12)
1000m row
3x2 clean and jerk
5x5 superman
gym 🐐

Finisher
30 arm circles
60 deadbugs
1:00 min sh distraction per