Start up
stretch for 4 mins

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

2rds
20 jax
10 lunge
5 walkouts

Metcon(25)
5 giant sets of:
20/16 cal airdyne/row
20 oh walking lunge(choose load)
10 mbsu/ghdsu
10 plank 2 bridge
5 burpee broad jump
5 rev burpees

@30:00-
3x10
bicep curls
tricep kickbacks
rev fly

@40:00
Finisher
1 min chest opener
1 min sh distraction
30 w raise
60 flutters
:60 sec six inch hold