Start up(14)
stretch 4 mins

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

3rds(8)
10 jax
10 lunge
10 hollow rocks

Metcon/Metcon-*Rx(19)
60 oh walking lunge 35/25- *45/35
400m run
60 abmat sit-ups
400m run
60 cal airdyne/row
400m run

gym goat(7)
du's, kip, hs walk

bench/strict(12)
5x2

Finisher
2 min hip opener
30 w raise
50 alt sit-up