Start up
stretch 4 mins

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

2rds(8)
walking front kicks
run back
side lunge
side shuffle back
heel grab
heels to rear back

Metcon(20)
3rds
20 jax
15m sprint
10 p2b
15m sprint
then
3rds
20 mclimbers(2ct)
15m sprint
10 reverse burpees
15m sprint
then
3rds
20 sim mountain climbers
15m crab walk
10sec wall sit
15m bear crawl

@27:00
bench/strict 10-8-6-4-2
choose load

@42:00
Finisher
50 dbl crunch
15 side plank pt per
2 min IT stretch