Start up
stretch for 4 mins

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

3rds(8)
5 squats
5 in and outs
5 hollow rocks

Metcon/*Rx(15)
emom 15
30 double unders/:30sec att/plate jumps
25 air squats
20/15 cal airdyne/row

goat work(15)

Finisher
30 cuff iso
5x5 t-raise over box
30 scap push ups
60 kneeling crunch
2 min quad smash