Start up
stretch for 4 mins

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

2rds(8)
2 bench press
2 s/a row per
2 curls(ea position)
2 oh ext
2 burpees
2 db vert sit ups

Metcon/*Rx(20)
5 giant sets
7 bench press(choose load)
7 single arm row per
21's curl cycle
7 overhead tricep ext
7 burpees
7 db vertical sit-up

Giants are to be completed unbroken. Rest as needed between sets.

Core circuit
3rds for quality
7 v-ups
14 flutter kicks 2ct
21 sec six inch hold

Finisher
2 min samson stretch
1 min cobra
1 min s/a para stretch
30 band pull aparts