Start up(14)
stretch 4 mins

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

3rds(8)
4 push ups
6 sq therapy
8 sec v-sit

Metcon/*Rx(16)
5rds
12 wallballs 16/12-*20/14
12 ttp/*ghdsu
200m run

3x2 ft squat(8)

Finisher
2 min quad stretch
20 swing kicks per
100 bicycles