Start up(14)
stretch 4 mins

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

Metcon/RX(15)
Team series event one
Teams of two complete the following: mm/ff/mf
9-15-21 reps for time of:
Synchronized thrusters 95/65/45
Synchronized bar-facing burpees

work up to hvy 3 ft squat(10)

Finisher
2 min hip opener
20 side plank pt
3x :30 plank