Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
complete the following in any order:
"distinct tri"
3200m airdyne
1600m run
800m row

gym goat(10)

Finisher
2 min IT stretch
1 min quad stretch
30 scap push ups
100 flutters