Warm up(8)
active spiderman
active samson

straight leg bear crawl
walking front kick

cradle
active quad

knuckle draggers
inchworm

Mobility(4)
1:00 IT stretch
:30 chest stretch

Fittrain(20)
4rds
20 kbs 35/20-challenge up-53/35
200m run
20 hrpu-challenge up-hspu
200m run

Opt(12)
Iso-core
3 giant sets
10 tricep kickbacks
10 hammer curls
10 shoulder press
10 hollow rock

work up to a hvy of the following complex: 3 deadlifts+2 hang cleans+1 shoulder to oh
5x5 bk ext

Finisher
30 w-raise
100 flutter w/6 inch hold every 10 reps
1:00 min ham stretch