Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
40-20-10
double unders/singles x3
row/airdyne(cals)
abmat sit-ups

4x3(15)
bench/strict

Finisher
stretch and roll all hotspots
100 abs of choice