Start up(14)
roll quads, calves, achilles(6)
quad stretch (2)
20 pvc oh squat

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

Power(15)
Floor press
work up to heavy

Fitcamp
2rds
800m run/1000m row
50 wallballs

Metcon(13)
50 box jump/step over 24/20
25 pull ups
25 dips
50 box jump over/step over 24/20

Metcon-comp(13)
50 box jump overs-clear box 24/20
25 c2b
25 ring dips
50 box jump overs(land) 24/20

Finisher
2 min couch
25 band pull aparts
90 sec six inch hold