Warm up(8)
front kicks
cradle

active samson
step squat

heel walk
toe walk

heel grab
knee grab

straight leg bear crawl
heels to rear back

Mobility(4)
1:00 min pigeon per
1:00 min front rack stretch

Warm up squat clean(8)

Workout(20)
Partner workout-c/o AAYMCA throwdown
"Low 5"
1600m run-then squat clean ladder
15 squat cleans 95/65- challenge-155/105
12 squat cleans 115/75-challenge 185/125
9 squat cleans 135/95-challenge 225/155
6 squat cleans 155/105-challenge-255/175
3 squat cleans 185/125-challenge-275/195
If you're going solo then cut numbers in half, but try to partner up

Opt(12)
Iso-core
4 giant sets
8 floor press
8 dips-ring dips
8 curls
8 s/a row
8 v-ups

Opt(12)
5x100m hill sprint
work up to heavy jerk(8)
gymnastic goat

Finisher
30 scap push ups
60 alt toe touch
1:00 samson stretch