Start up(14)
stretch 4 mins

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

warm up(8)
coaches choice

Metcon/*Rx(20)
1200m run
then
25 hkr/kne/ttp/*ttb
50 ft rack lunge 75/55-*95/65
100 double unders x3 singles

gym goat work(8)

Finisher
2 min hip opener
2 min sh distraction
2 min v-sit