Warm up(8)
active spiderman
run back

active samson
run back

inchworm
run back

straight leg bear crawl
run back

cradle
run back

heel grab
run back

Mobility(4)
1:00 min samson stretch
0:30 sec chest opener

Fittrain(20)
3rds
400m run
21 burpee step overs-challenge up- box jump overs
21 abmat sit-ups-challenge up-ghdsu

Opt(12)
Iso-core
4 giant sets
10 plank tap
10 push ups
10 bent over row
10 curls

3x1 clean
3x1 deadlift
1600m walk/run

Finisher
30 t-raise
60 deadbugs
1:00 in ham stretch