Start up
stretch for 4 mins

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

3rds(8)
10 superman
10 hollow rocks
5 v-ups

Metcon/*Rx(25)
5 giant sets
100m run
8 bent over row
8 db curls
8 tri oh extension
8 strict pull ups/mod as needed
8 db strict press
8 vertical sit up
100m farmers carry(choose weight)

Finisher
30 t raise
2 min samson stretch
60 cross crunch