10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(20)
5rds
20 step ups-challenge-box jumps
10 hand release deadlift-135/95-challenge-205/125
20 abmat sit ups-challenge-ghdsu
then
100 jump rope-challenge-double unders

Opt(15)
Iso-core
3x8
s/a row
concentration curls
tricep kickbacks
:30 sec s/a bridge per side
-4x1 hang clean
-3x2 deadlift
-5x5 hollow rocks

Finisher
50 double crunch
1:00 min hamstring stretch