Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 squat therapy
6 push-ups
4 bk ext

Metcon/*Rx(18)
5rds
24 fr rack lunge 75/55-*95/65
24 abmat sit ups/*12 ghdsu
then
800m run or
18.1 make up or redo.

Box Squat(15)
4x3

Finisher
2 min couch
1 min chest opener
15 side plank pt per
50 knee tap crunch