Warm up(8)
:20 down dog w/foot pedal
:20 hollow rock

:20 plank to bridge
:20 m climbers

:20 row
:20 plank tap

Mobility(4)
1:00 min bf stretch
1:00 min child's pose

Fittrain(20)
amrap 20
35 burpees
30 cal row
25 r.row/strict pull ups-challenge up-strict c2b

Opt(12)
Iso-core
4 giant sets
8 upright row
8 hammer curls
8 oh tri ext
8 hollow rocks

5x100m hill sprint
4x1 clean and jerk
3x1 snatch

Finisher
30 cuff iso
100 bicycles
:30 shoulder distraction per
1:00 min hamstring stretch