Start up
Stretch(4)

Choose one: 2 mins of
500m row, airdyne, 400m run, single or double unders

3 rounds
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu or med ball sit up

Power(16)
Squat
work up to 10 rep max

FitCamp
4rds
10 burpee step up 24/20
20 kbs
40 single unders

Metcon(12)
50 wallballs
50 du's/150 single unders

Metcon-comp(13)
50 pull ups
100 wallballs 20/14
200 double unders

Finisher
60 alt sit up
1 min couch per
1 min s/a para stretch