Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/*Rx
1600m run
100 squats
*100 double unders/300 singles

gym goat(7)

3x8 back extension
5x3 bent over row

Finisher
2 min chest opener
1 min hip distraction per
60 dbl crunch