Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 high knees
20 heels to rear

Metcon/*Rx(16)
tabata-20/10 x8
row/ad
air squat
jing jang(5yd shuttle)
push-ups

3x8(12)
db press
rev fly

Finisher
stretch and roll
100 crunches