Start up
stretch 4 mins

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

2rds
heel grab-jog back
knee grab-jog back
front kick-jog back
side lunge-jog back

Metcon(20)
amrap 20
max cal airdyne or row

@25:00
10 turkish get ups per side
for quality(choose appropriate load).

@35:00
gymnastic or barbell goat work

@45:00
30 scap push ups
30 pass through
60 oblique crunch
1 min chest opener
2 min samson stretch