Start up(14)
stretch 5 mins

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

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

Metcon/Metcon-comp
open gym 4-5:30

Make up a wod from this past week or last week, or do some strength or cardio.

Finisher
str/roll
abs