Warm up(8)
100m run
10 pass thru
10 good mornings

100m run
10 halo
10 pvc back squat

100m run
10 pvc press
10 pvc lunge

Mobility(4)
1:00 pigeon
1:00 chest opener

Weightlifting(15)
4x1 back squat-90% of 1rm

Fittrain(20)
60 jump rope-challenge up-double unders
50 air squats-challenge up-wallball 20/14
40 sit ups-challenge up-ghdsu
30 ring row/pull ups-challenge up-c2b
20 sand bag get ups-challenge up-35/20
30 ring row/pull ups-challenge up-30 c2b
40 sit ups-challenge up-ghdsu
50 air squats-challenge up-wallball
60 jump rope-challenge up-double unders

Opt(12)
1600m walk/run
3x3 front squat
5x5 hip extension

Finisher
30 scap push ups
:30 s/a para stretch
60 double crunch
1:00 min quad stretch per