200yd run
20 each arm single arm kb press
20 each arm kb bicep curl
10 goblet squats

1 min cobra
1 min each side pigeon pose

Metcon (AMRAP - Rounds and Reps)

30 min AMRAP

1200m bike- 1rep
10 WB 20/14
20cal row
20 hollow rocks
1200m bike- 1 rep
30 step ups 20in box
20cal row
40 push ups