Warm up of the week 9/30-10-4
100m run
10 knuckle draggers
10 squat jumps
10 pik-n-grass
10 walkouts
10 heels to rear-2 count
10 mountain climbers-2 count
10 hollow rocks
10 active spiderman
:30 samson per
1:00 min front rack stretch

Workout(23)
600m run
then
4rds
10 devil's press-20/15-challenge-35/25 x2
100m run
10 knee to elbow-challenge-toe to bar
then
600m run

Opt(12)
work up to a heavy double back squat
2x8 front squat @60% 1rm
5x5 superman
1600m walk/run

Finisher
50 alt sit up
1:00 samson