Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
30 heels to rear
20 walking ft kick
10 squats

Metcon/*Rx(19)
2rds
27 *bbjo/step 24/20
54 abmat sit-ups
27 cal row/airdyne

db strict press(8)
3x3(hvy

gym goat(8)

Finisher
2 min samson stretch
30 w raise
:30 sec side plank per