Start up
stretch 4 mins

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

2rds
10 pass through
10 halo
10 p2b

Metcon/*Rx(25)
3rds
10 bench press
10 dips

20 cal row

3rds
8 strict pull ups
8 bicep curls

20 cal airdyne

3rds
6 bent over row
6 tricep push ups

20 jing jang

3rds
4 db press(hvy)
4 s/a row per

20 burpees

Finisher
2 min s/a para stretch
1 min chest opener
50 sit ups