Warm up(8)
10 pvc pass thru
10 good mornings

10 halo
10 pvc oh squat

10 pvc press
10 pvc trunk twist

10 pik n grass
10 heel grab

Mobility(4)
1:00 min hip opener
1:00 min s/a para stretch

Weightlifting(15)
bench or strict press-4x1 heavy

Workout(22)
2rds
20 burpee step ups-challenge up-box jumps
40 db g2oh 35/20-challenge up 50/35
800m run

Opt(12)
3x200m on the 1:30
5x5 glute ham raise
snatch practice
4x1 deadlift

Finisher
30 t-raise
30 v-ups
30 russian twist
1:00 min hamstring stretch