Start up
stretch for 4 mins

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

3rds(8)
10 pass through
10 halo
10 pvc press

Metcon/*Rx(25)
5 giant sets
10 push ups
:30 sec plank
10 plank to bridge
:30 sec flutter
10 db curl to press
:30 sec plank
10 db s/a row(5 per)
:30 sec m climbers

Finisher
50 rtw
Stretch and roll