Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Workout(20)
7rds
7 kb deadlift 53/35-challenge-70/53
7 kbs 53/35-challenge-70/53
28 single unders-challenge-double unders
100m suitcase carry 50m L/50m R

Opt(12)
Iso-core
4 giant sets
8 hammer curls
8 upright row
8 db press to fly
24 bicycles
4x2 hang clean
5x100m sprint
5x5 back extension

Finisher
50 knee tap crunches
1:00 min hamstring stretch