Start up(14)
stretch 4 mins

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

2rds(8)
10 ft squats
10 superman
10 hollow rocks

ft/bk sq(12)
3 front/6 back squats
add 10# to last week's numbers
Rpt 2x

Metcon/*Rx(16)
200m run
60 step ups/*box jumps 24/20
60 bfsu
60 s2oh 105/75-*145/85
3 rope climbs/*mod x3
200m run

Finisher
2 min hip opener
20 side plank punch through per
50 rtw