Start up(14)
stretch 4 mins

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

warm up(5)
bring sally up

ft squat(20)
establish 1rm

Metcon/*Metcon-comp(14)
15-12-9-12-15
front squat 75/55 *95/65
pull ups

Finisher
barbell quad smash 2 mins per
lax shoulder smash
50 kneeling crunch