Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 squats
10 hollow rocks

Metcon/Metcon-comp(15)
160 air squats
80 hrpu
160 du's/x2 singles

box squat(15)
5x2

Finisher
2 min quad
2 min distraction
1 min shoulder distraction
50 alt leg raise