Start up(14)
stretch 4 mins

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

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

week 3
bk squat(15)

Metcon/Rx(15)
5rds
5 pull up/c2b
10 pistols/goblet lunge
15 kbs 70/53/35
rest 5

max cal row(1)

Finisher
barbell quad smash
30 band pull aparts
2x :30 plank
50 oblique crunch