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(15)
ammap of your choice:
running
rowing
airdyne
or mix it up

Finisher
2 min hamstring stretch
2 min quad smash
2 min bridge