Start up
stretch for 4 mins

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

3rds(8)
10 single unders
10 hollow rocks
5 sit ups

Metcon/*Rx(15)
"Annie"
50-40-30-20-10
double unders
sit ups

accessory(8)
3x6
hip extension
bent over row

Finisher
50 dbl crunch
2 min hip opener
1 min s/a para stretch