Start up(14)
stretch 4 mins

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

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

goat work(5)

back squat(15)
week 5

Fitcamp
6rds
200m run
20 wallballs
10 burpees
5 v-ups

Metcon
7rds
12 goblet squats 53/35
9 hrpu
6 sit ups
then
1000m row or 800m run

Metcon-comp
7rds
4 muscle ups-bar or ring
6 burpees
8 ghdsu
then
1000m row or 800m run

Finisher
100 slow bicycles
25 scap push ups
1 min IT stretch per