Part A:
1.5 mile run (3000m row/ski, 7200m bike)
Part B:
amrap 7 minutes
4 chest to bars
10 sit ups
Part C:
100 weighted lunges, medium (2x 12/16/20)
Stretch:
1-2 rounds
30 seconds frog stretch
30 seconds prayer stretch on bench
30 seconds each, seated single leg forward bend