Start up(14)
stretch 4 mins

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

2rds(8)
40 high knees
30 ski jumps
20 bicycles

Metcon/*Rx(15)
100 air squats
100 *double unders-x3 singles
100 cal row/ad

home option (15)
100 air squats
100 sit ups
100 tuck jumps

Finisher
stretch and roll
100 temp tantrum