Start up(15)
roll low back, glutes(4)
2 min hip opener

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Power(15)
Floor press 5x3@80% of one rep max

Fitcamp
30 mountain climbers-run-30 jax-run-30 lunges-run 30 kbs x5

Metcon(15)
50 wallballs 16/12
30 hrpu
10 ttb
30 push press 75/55
50 front squat 75/55

Metcon-comp(15)
70 wallballs 20/14
50 hspu
30 ttb
10 strict pull ups

Finisher
30 t raise
20 side plank punch through
60 rtw