Warm up(8)
10 knuckle draggers
10 hollow rocks

10 plyo
10 superman

10 single leg deadlift
10 jings

10 reverse lunges
10 body builders

Mobility(4)
1:00 min hamstring stretch
1:00 min shoulder distraction

Weightlifting(15)
4x1 box squat @current back sq 1rm.

Workout(20)
Amrap 5
row for cals
Amrap 4
single unders-challenge up-double unders
Amrap 3
db shoulder to overhead-challenge up-hspu
Amrap 2
air squats
Amrap 1
burpees
No rest between movements
Score equals total reps

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

Finisher
30 scap push ups
100 bicycles
1:00 min quad stretch per