Start up(14)
stretch 4 mins

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

3rds(8)
20 jax
10 sec wall sit
5 ft squats w/bar

Metcon/Metcon-comp(18)
400m run
40 lunge/*pistols
800m run
20 ft squat 115/75-*145/95
400m run
40 lunge/*pistols

gym goat(8)

ft squat (15)
work up to 10rm

Finisher
2 min hip opener
lax ball shoulders
50 hip raise