Start up(14)
stretch 4 mins

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

3rds(8)
4 rkbs
6 v-ups
8 sec plank

Metcon/*Rx(13)
3rds
500m row/40 cal airdyne
15 kbs 53/35-*70/53
30 du's x2 singles

3x(8)
giant set
8 bk ext
8 rev fly
8 oh ext

Finisher
stretch and roll
60 cross crunch