Warm up(8)
100m run then

10 plyo jumps
10 sl deadlift

20 jax
20 pic n grass

10 double climbers
10 knuckle draggers

then 100m run

Mobility(5)
1:00 min hamstring stretch per
1:00 min chest opener

Fittrain (15)
Amrap 15
4 ring row-pull up-challenge up-strict c2b/bmu
8 burpees
12 cal row

Opt(12)
Iso-core
3rds
10 db strict press
10 hammer curls
10 reverse fly
10 leg ext to hip raise

3x1 hang power clean
3x1 deadlift
5x5 hip ext
1600m walk/run

Finisher
30 w-raise
15 cuff iso per
30 v-ups
:60 six inch hold
:30 sh distraction per
1:00 min ham stretch