Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/*Metcon-comp(10)
5rds
10 pistol squats(met mod as needed)
*25 du's/single unders x3

afterburner(2)
500m row for time

3x8
bent over row
curls

Finisher
2 min hamstring stretch
walking side lunge down and back
40 leg raise to hip extension