Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/*Rx(15)
3rds
400m run
*20 du's/singles x3
10 push press 75/55-*95/65
*20 du's/singles x3

4x2(12)
strict/bench press

Finisher
2 min shoulder distraction
30 w-raise
60 bicycles