stretch for 4 mins

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

3rds(8)
heel grab
knee grab
side lunge
walking ft kick

Metcon/*Rx(18)
40-30-20-10
cal row or airdyne
200m run after each round

bench/strict(15)
5x2

gym goat(8)

Finisher
30 w raise
30 cuff iso
2 min lax ball shoulders
50 deadbugs
2 min IT stretch