9/5/16
Start up(14)
roll lats/quads(4)
2 min samson

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 5x2 @85% of hvy/1rm

Fitcamp
4rds
25 squats
25 cal row/airdyne
25 ttp

Metcon
3rds
18 back squat 105/75
400m run
9 c2b

Metcon-comp
4rds
15 back squat 145/105
400m run
5 muscle ups

Finisher
50 sit-ups (3-sec on the down)
2 min hip opener
1 min couch