Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 walking front kicks
20 sl dl
20 h2r

Metcon/*Rx(23)
Complete the following in any order:
*100 du's x3 singles
50 cal airdyne
50m sprint
50m lunge
50 cal row
100 air squats

-complete one movement before advancing to the next.

gym goat/cc movement(10)

Finisher
:60 sec plank
:60 sec chest opener
2 min quad stretch per