stretch for 4 mins

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

3rds(8)
heel walk
toe walk
side lunge
heel grab
run bk

Metcon/*Rx(20)
800m run
80 lunge
400m run
40 cal ad/row
200m run
20 lunge

goat work(15)

Finisher
30 w raise
60 sec l sit/hang
2 min couch stretch