Warm up(8)
100m run

10 jax
10 air squats

10 mclimbers
10 air squats

10 high knees
10 air squats

100m run

Mobility(5)
1:00 min pigeon
1:00 min chest opener

Weightlifting(15)
Back Squat-4x1@90% of 1rm

Workout(20)
400m run
100 jump rope-challenge up-double unders
400m run
100 butterfly sit ups
400m run
100 hand release push ups
400m run
100 lunges

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

Finisher
30 w-raise
15 side plank punch thru per side
60 oblique crunch
1:00 quad stretch