Start up(14)
stretch 4 mins

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

3rds
10 du's/att
10 superman
10 hollow rocks

Metcon/Metcon-comp(15)
35 burpees
800m run
35 burpees

gym goat(5)

Finisher
2 min couch stretch
2 min sh distraction
2 min six inch hold