Start up
stretch for 4 mins

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

3rds(8)
hollow rock x5
jax
heel grab
side lunge
run back

Metcon/*Rx(16)
400m run
then
21-15-9
step ups/*box jump 24/20
abmat sit ups/*ghdsu
cal row/airdyne
then
400m run

gym goat/cc movements(10)

Finisher
1 min plank
15 side plank pt per
50 knee tap crunch
2 min hip opener