Warm up(8)
10 heels to rear
10 active dive bombers
10 active spiderman

10 heels to rear
10 down dog with foot pedal
10 active samson

10 heels to rear
10 walking heel grab
10 inchworm

Mobility(4)
1:00 min elevated child's pose
0:30 chest stretch per

Workout(20)
6rds
4 hand release deadlift 135/95-challenge up-185/125
8 ring row/strict pull ups-challenge up-strict chest to bar-use rings if you wish..
16 cal row

Opt(12)
Iso-core
4 giant sets of
10 db kneeling strict press
10 hammer curls
10 tricep overhead ext
10 kneeling crunch per side

4x1 clean
5x5 hollow rock
5x100m hill sprint

Finisher
30 t-raise
:30 chest opener
1:00 plank
1:00 min hamstring stretch