Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
2 pull ups
4 push ups
6 squats

Metcon/*Rx(20)
"Cindy"
amrap 20
5 pull ups
10 push ups
15 air squats
*mod any movement as needed

@26:00-4x2 box squat

@40:00-4x100m run on the min(record slowest time).

@46:00
Finisher
30 w raise
30 arm circles
60 tucks
60 side bends
15 halo per side
1 min chest opener per
2 min quad stretch