Start up(14)
stretch 4 mins

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

2rds
20 plyo
20 high knees

Metcon(30)
2 mile run, 30 minute walk or
3rds
10 hrpu
20 v-ups
30 mountain climbers-2ct

Post times or comment on what activity you did today besides eat and drink.

Finisher
stretch and roll
50 knee tap crunch