Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstring stretch

Workout(20)
40 ring row-challenge-pull up/c2b
80 air squats-challenge-wallballs-choose weight
40 body builders-challenge-burpees
80 sit ups-challenge-ghdsu
800m run

Opt(15)
4x1 clean
1600m walk/run
3x2 front squat
gym 🐐

Finisher
50 double crunches
1:00 min samson stretch