Start up
stretch 4 mins

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

2rds(8)
20 jax
10 halo

Metcon/*Rx(25)
10-8-6-4-2-4-6-8-10
bench/strict press
cal row
barbell curls
tricep band pull downs
sit ups

Finisher
1 min sh distraction
30 over unders
lax ball