Start up(14)
stretch 4 mins

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

warm up(5)
3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Metcon/*Metcon-comp(13)
12rds
10 abmat sit-ups
10 air squats

back squat(8)
3x2

gym goat(5)
rope climb, ttb, mu, kip etc..

Finisher
2 min chest opener
2 min hamstring stretch
20 side plank pt per