Start up(14)
stretch 4 mins

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

3rds(8)
4 hip extension
6 pvc oh squat
8 kips

Metcon/*Rx(17)
30 overhead squat 75/55-*95/65
800m run
30 *hspu(mod as needed)

gym goat/conductors movements(10)

Finisher
2 min hip opener
1 min six inch hold then 50 flutters
1 min sh distraction per