Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
side lunge
heel grab
knee grab
run bk

Metcon(20)
100m run
200m run
400m run
25 mbsu 16/12-*ghdsu
800m run
25 mbsu 16/12-*ghdsu
400m run
200m run
100m run

gym goat/cc movements (10)

Finisher
2 min IT stretch
30 band pull aparts
60 deadbugs