Warm up(8)
10 pik-n-grass
20 jing jangs

10 active dive bombers
20 mountain climbers-2ct

10 inchworms
20 jax

Mobility(4)
1:00 min IT stretch
1:00 min calf stretch

Workout(20)
2rds
25 ring row/pull ups/c2b-challenge up-15 bmu
400m run
50 butterfly sit ups-challenge up-mbsu 20/14
400m run

Opt(12)
Iso-core
5 giant sets
5 db curls heavy
5 tricep oh ext
5 single arm row
5 db chest press
5 side bends per side

4x1 clean and jerk
3x1 deadlift
5x100m hill sprints-walk back

Finisher
30 arm circles
15 side plank pt per side
30 over unders
1:00 min samson