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(17)
800m run
30 hrpu/*hspu
800m run
60 bfsu/*mbsu 20/14

gym goat(8)

Finisher
2 min IT stretch
30 scap push ups
60 oblique crunch