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

Benchmark wod(8)
"Baseline"
400m run
40 squats
30 sit ups
20 push ups
10 pull ups

box squat(9)
3x2(hvy)

bench/strict(9)
3x2(hvy)

2x21's(curls)
2x12 rev fly

Finisher
1 min s/a para stretch
2 min quad smash
50 leg raises