Start up(14)
stretch 4 mins

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

3rds(8)
Inchworm -run back
High knees -run back
Heels to rear -run back

Metcon/Metcon-comp(45)
"RYB"

Finisher
stretch and roll
drink beer