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 squat
8 jing jang

Metcon/*Rx(14)
progression/digression

1-10
cal row/airdyne

10-1
thruster 75/55-*95/65

3x6 giant
bent over row
hammer curl
glute ham raise

Finisher
Stretch and roll
50 slow bikes
50 side bends