Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 halos

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

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Power(15)
box squat
work up to heavy

Fitcamp
Tabata
kbs
step ups
row
burpees

Metcon(10)
21-15-9
Thrusters 75/55
toe to bar
then
400m run

Metcon-comp(10)
12-9-6
Thrusters 115/85
bmu
then
400m run

Finisher
50 bfsu
20 cuff iso
2 min chest opener