Start up
stretch 4 mins

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

3rds(8)
heel walk
toe walk
knee grab
heel grab
h2r

Metcon/*Rx(25)
1 mile run
rest equals time work
then
1 mile run

@33:00
gym goat(8)

@41:00
barbell goat(8)

@49:00
30 hip rots
30 swing kicks
1 min plank
1 min sh distraction per
2 min IT stretch