Start up
stretch 4 mins

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

3rds
10 pass through
10 hip rot
10 halo
5 in and outs

Metcon/*Rx(20)
5rds
30 lunge
15 cal row/airdyne
5 hvy curls

@25:00
3 giants
8 db chest press
8 dips
8 ghdsu/med ball sit up

Finisher
stretch and roll
sh distraction
hip distraction