Start up
stretch for 4 mins

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

3rds(8)
walking knee grab
walking heel grab
walking side lunge

Metcon/*Rx(16)
Tabata :20 work :10 rest x8
row (cals)
abmat sit ups/*ghdsu
du's/singles
airdyne(cals)

gym goat /cc movements(10)

Finisher
60 oblique crunch
2 min barbell quad smash
2 min lax ball smash
2 min IT stretch