Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Weightlifting(15)
4x1 back squat-90-95% or +5# from previous week.

Workout(20)
tabata :20 work :10 rest x8 rds
step ups-challenge up-box jumps
db strict press-challenge up-strict hspu
single unders-challenge up-double unders
sit ups-challenge up-ghdsu

Opt(12)
1600m walk/run
5x5 hollow rock
3x2 front squat w/2 sec pause

Finisher
30 w-raise
:30 side plank per
60 double crunches
1:00 min couch stretch