Warm up(8)
:30 down dog w/foot pedal
:30 active dive bombers

:30 jax
:30 active spiderman

:30 heels to rear
:30 active samson

:30 high knees
:30 walking front kicks

Mobility(4)
1:00 wrist stretch
1:00 butterfly stretch

Workout(12)
On the minute for 12 minutes
8 butterfly sit ups-challenge up-alt bfsu w/ttb
6 power cleans 95/65-challenge up-135/85
4-10m shuttle runs
score equals slowest round

Opt(12)
Iso-core
4 giant sets
21's
7 dips or ring dips
7 bent over row
21 flutter kicks-2ct
-clean and jerk-work up to heavy
-5x100m sprint

Finisher
30 w-raise
15 side plank punch thru
1:00 min quad stretch