Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 ft squats w/bar
8 sec v-sit

ft squat(15)
work up to 1rm

Metcon/*Rx(15)
40 ft squat 95/65-*135/85
60 hrpu
240 plate jumps/*du's

Finisher
2 min quad smash
2 min sh distraction
60 dbl crunch w/leg ext