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)
5rds
12 s/a db oh lunge 35/20-challenge-50/35
12 hand release burpees
12 floor ring dips
200m run

Opt(15)
800m run
4x1 back squat
3x2 front squat /2 sec pause
5x5 hip extension

Finisher
50 oblique crunch
1:00 samson stretch