Start up(14)
stretch 4 mins

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

3rds(8)
20 high knees
20 heels to rear
20 walking ft kicks

Metcon/*Rx(15)
ot 3:00
400m run x4
then at the 15:00 min mark
2rds(10)
30 du's x2 singles
20 oh lunge 35/25-*45/35
10 hkr/k2e/*ttb

3x2(10)
overhead squat

Finisher
1 min hip distraction per
1 min sh distraction
30 band pull aparts
:30 sec side plank
:60 sec ft plank
:30 sec side plank