Start up
stretch for 4 mins

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

3rds(8)
5 super man
10 bicycles
5 crunches

Metcon/*Rx(34)
10 x 100m shuttle on the minute(record slowest)
then
"APPEAL TO GOD" courtesy of horseman
3 rounds (24 minutes total)
1. GHD sit up
2. V-sit
3. Static hold on rings (top of push up position)
4. Tuck hang
5. Right plank
6. Front plank
7. Left plank
8. Vertical sit up
(30 seconds of each followed by 30 seconds of rest during which 5 perfect pushups must be done = one round)

accessory
3x6 giant
curls
row
db press
oh ext

Finisher
1 min of each of the following :
s/a para stretch
chest opener
mod y hold
quad stretch
hip opener