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 squat therapy
8 sec v sit

Metcon/*Metcon-comp(11)
6rds
200m run
75 single unders/*25 du's

gymnastic goat(6)
work on a gymnastic skill that needs attention. See coach for suggestions.

Finisher
30 windshield wipers
30 band pull aparts
2 min hip opener