Jump Ship Crew

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - PULL 3

WARM UP - PULL 3 2 Rounds 15 Calorie Row 15 Superman 15 KB Sumo Deadlift

GET FIT

Get Fit Min 18-42 Every 3:00 until Failure 20/14 Calorie Echo/AAB 10 Deadlift 245/165 (225/155) [205/145] 20 Crossover Single Unders* *Increase Crossovers by 10 reps 24 Min Cap -This piece should give you between :60-:90 to complete Crossovers at the end of each round. If that's not the case especially early on, scale back a few Bike calories and the DL weight. You should be getting into the 5th round at a minimum on this piece to get the desired stimulus.

Deadlift

@ 1

FINISHER

Finisher Min 78-90 For Time 100' Sandbag Hug Lunge Steps 150/100 9 Toes to Bar 75' SBH Lunge Steps 15 Toes to Bar 50' SBH Lunge Steps 21 Toes to Bar 25' SBH Lunge Steps 27 Toes to Bar 12 Min Cap -The SB Hug really challenges your midline and ability to breathe through these reps. This will make the TTB more difficult than you might expect.

COMP EXTRA

Competitor Extra 1 Double KB Front Rack Box Step Ups 20/16" 5x16 (alt 8/side) You pick the weight, steps should be smooth but challenging Rest as needed

COMP EXTRA

Competitor Extra 2 Row 20 Rounds :30 on :30 off Start slow and try to slightly increase (or match) meters round after round

WARM UP - DYNAMIC

Min 0-6 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

GET FIT

Get Fit Min 15-30 Every 3:00 until Failure 20/14 Calorie Echo/AAB 10 Deadlift 245/165 (225/155) [205/145] 20 Crossover Single Unders* *Increase Crossovers by 10 reps 15 Min Cap

Deadlift

@ 1

FINISHER

Finisher Min 51-60 For Time 80' Sandbag Hug Lunge Steps 150/100 9 Toes to Bar 60' SBH Lunge Steps 12 Toes to Bar 40' SBH Lunge Steps 15 Toes to Bar 20' SBH Lunge Steps 18 Toes to Bar 9 Min Cap

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - PULL 3

WARM UP - PULL 3 2 Rounds 15 Calorie Row 15 Superman 15 KB Sumo Deadlift

GET FIT

Get Fit Min 18-42 Every 3:00 until Failure 20/14 Calorie Echo/AAB 10 Deadlift 245/165 (225/155) [205/145] 20 Crossover Single Unders* *Increase Crossovers by 10 reps 24 Min Cap Masters 55+ Version: Every 3:00 until Failure 16/12 Calorie Echo/AAB 8 Deadlifts 185/135 (165/115) 15 Crossover Single Unders* *Increase Crossovers by 5 reps 24 Min Cap -This piece should give you between :60-:90 to complete Crossovers at the end of each round. If that's not the case especially early on, scale back a few Bike calories and the DL weight. You should be getting into the 5th round at a minimum on this piece to get the desired stimulus. -Masters 50-54: Use the weights in Parenthesis ( ) for the Deadlifts.

Deadlift

@ 1

FINISHER

Finisher Min 78-90 For Time 100' Sandbag Hug Lunge Steps 150/100 9 Toes to Bar 75' SBH Lunge Steps 15 Toes to Bar 50' SBH Lunge Steps 21 Toes to Bar 25' SBH Lunge Steps 27 Toes to Bar 12 Min Cap -The SB Hug really challenges your midline and ability to breathe through these reps. This will make the TTB more difficult than you might expect. -Masters 55+: Use 100/70 for the SB Lunges and perform 9-12-15-18 Toes to Bar.

RECHARGE

Cool Down (Optional) 3 rounds 1:00 Row 5 Inchworms 200m Walk Suggested Mobility (Can be done Pre or Post training) 1:00/side Banded Hamstring Stretch 2:00/side Couch Stretch 1:00/side Calf Stretch 3:00 Foam Roll Lower Back and Glutes

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - OVERHEAD 3

WARM UP - OVERHEAD 3 3 Rounds 50 Double or Single Unders 20' HS Walk or 2 Wall Walks 10 GHD Sit Ups

GET FIT

Get Fit Min 20-34 For Time 30 Clean and Jerk 135/95 (115/75) [95/65] 10 Rope Climbs 15 Clean and Jerk 185/125 (155/105) [135/95] 5 Legless Rope Climbs 14 Min Cap -You should stick with all singles on the barbell. Grip will be one of the major limiting factors, and blowing that up at the start will just slow down everything else to come.

Push Press

@ 3

QUALITY TIME

Quality Time Min 73-90 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Wall Facing HSPU 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Strict HSPU Score is total HSPU -We are certainly going to finish your shoulders off here. You don't need to go for "max sets" on the HSPU variations. Just accumulate reps across all 6 rounds. QUALITY over quantity today.

Power Clean

@ 1

COMP EXTRA

Competitor Extra 2 Run 10 Rounds :20 Max Effort on AAR 1:40 Slow/Recovery pace

WARM UP - DYNAMIC

Min 0-6 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

GET FIT

Get Fit Min 15-27 For Time 20 Clean and Jerk 135/95 (115/75) [95/65] 8 Rope Climbs 10 Clean and Jerk 185/125 (155/105) [135/95] 4 Legless Rope Climbs 12 Min Cap

Push Press

@ 3

QUALITY TIME

Quality Time Min 52-60 AMRAP 3 400/350m Ski Max Wall Facing HSPU 2:00 Rest AMRAP 3 400/350m Ski Max Strict HSPU Score is total HSPU

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - OVERHEAD 3

WARM UP - OVERHEAD 3 3 Rounds 50 Double or Single Unders 20' HS Walk or 2 Wall Walks 10 GHD Sit Ups

GET FIT

Get Fit Min 20-34 For Time 30 Clean and Jerk 135/95 (115/75) [95/65] 10 Rope Climbs 15 Clean and Jerk 185/125 (155/105) [135/95] 5 Legless Rope Climbs 14 Min Cap Masters 55+ Version: For Time 24 Clean and Jerk 95/65 (75/55) 8 Rope Climbs 12" 15 Clean and Jerk 135/95 (115/75) 3 Legless Rope Climbs 12" 14 Min Cap -You should stick with all singles on the barbell. Grip will be one of the major limiting factors, and blowing that up at the start will just slow down everything else to come.

Push Press

@ 3

QUALITY TIME

Quality Time Min 73-90 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Wall Facing HSPU 3x AMRAP 2 / 1:00 Rest 250/200m Ski Max Strict HSPU Score is total HSPU -We are certainly going to finish your shoulders off here. You don't need to go for "max sets" on the HSPU variations. Just accumulate reps across all 6 rounds. QUALITY over quantity today. -Masters 55+: Perform Row and Strict HSPU for the first 3 AMRAPs, then perform Ski and Kipping HSPU for the second 3 AMRAPs.

RECHARGE

Cool Down (Optional) 4 rounds 1:00 Assault Bike :30 Arms Only :30 Legs Only Suggested Mobility (Can be done Pre or Post training) 1:00/side 3 Way Banded Shoulder/Lat Stretch 1:00 Kneeling Forearm Stretch 2:00 Front Rack Lat Stretch 1:00 Kneeling Forearm Stretch

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - SQUAT 3

WARM UP - SQUAT 3 3 Rounds 12 Wallballs 9 Lateral Squats 6 Burpees

GET FIT

Get Fit Min 18-47 6x AMRAP 4 / 1:00 Rest 1000/900m Bike Erg 30 Wall Balls/Pistols* Max Distance Bike Erg *Alternate rounds between WB 20/14 and Pistols (3 each) Score is TOTAL distance traveled on Bike Erg -Your first 1000m each round should be more of a "buy-in" type pace to allow for fast cycling of the WB and/or Pistols. You can also push the Bike on the back half of each round knowing you'll have some rest and a slower pace to start with in the following round.

Back Squat

@ 5

FINISHER

Finisher Min 80-90 For Time 40 Chest to Bar 20 Front Squat 135/95 (115/75) [95/65] 1:00 Rest 30 Chest to Bar 15 Front Squat 1:00 Rest 20 Chest to Bar 10 Front Squat 10 Min Cap -Choose one of the two movements to push for bigger sets. I would even consider sets of 10 to be "bigger". Which ever movement needs the most work should be your primary focus.

COMP EXTRA

Competitor Extra 1 Every :90 for 15:00 10 Push Ups + 5 Strict Ring Pull Ups w/ :02 hold at top All in a weight vest

COMP EXTRA

Competitor Extra 2 8 Rounds 2:00 on / 1:00 off Run (on AAR preferably) If no AAR available you can do 400m x 8

WARM UP - DYNAMIC

Min 0-6 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

GET FIT

Get Fit Min 15-30 4x AMRAP 3 / 1:00 Rest 500/400m Bike Erg 30 Wall Balls/Pistols* Max Distance Bike Erg *Alternate rounds between WB 20/14 and Pistols (2 each) Score is TOTAL distance traveled on Bike Erg

Back Squat

@ 5

FINISHER

Finisher Min 52-60 For Time 20 Chest to Bar 20 Front Squat 135/95 (115/75) [95/65] 1:00 Rest 20 Chest to Bar 15 Front Squat 1:00 Rest 20 Chest to Bar 10 Front Squat 8 Min Cap

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - SQUAT 3

WARM UP - SQUAT 3 3 Rounds 12 Wallballs 9 Lateral Squats 6 Burpees

GET FIT

Get Fit Min 18-47 6x AMRAP 4 / 1:00 Rest 1000/900m Bike Erg 30 Wall Balls/Pistols* Max Distance Bike Erg *Alternate rounds between WB 20/14 and Pistols (3 each) Score is TOTAL distance traveled on Bike Erg -Your first 1000m each round should be more of a "buy-in" type pace to allow for fast cycling of the WB and/or Pistols. You can also push the Bike on the back half of each round knowing you'll have some rest and a slower pace to start with in the following round. -Masters 55+: Alternate between 24 Wallballs and 18 alt Pistols.

Back Squat

@ 5

FINISHER

Finisher Min 80-90 For Time 40 Chest to Bar 20 Front Squat 135/95 (115/75) [95/65] 1:00 Rest 30 Chest to Bar 15 Front Squat 1:00 Rest 20 Chest to Bar 10 Front Squat 10 Min Cap Masters 55+ Version: For Time 30 Pullups 20 Front Squat 95/65 (75/55) 1:00 Rest 20 Chest to Bar 15 Front Squat 1:00 Rest 10 Chest to Bar 10 Front Squat 10 Min Cap -Choose one of the two movements to push for bigger sets. I would even consider sets of 10 to be "bigger". Which ever movement needs the most work should be your primary focus.

RECHARGE

Cool Down (Optional) 3 rounds 1:00 Ski 2:00 Bike (your choice) Suggested Mobility (Can be done Pre or Post training) 2:00/side Spiderman Lunge Stretch 1:00/side Banded Lat Stretch 2:00/side Pigeon 1:00 Downward Dog into Cobra

MOVE STEADY

Move Steady AMRAP 25 20 Calorie Ski 20 Back Rack Box Step Ups 75/55 20" :20 Farmers Hold 70/50s 40/40/:40, 60/60/:60, etc...

RECHARGE

Recharge 2:00/side Banded Pigeon on a Box 2:00/side Couch Stretch 5:00 Mash/Stretch Calves and Achilles

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - SNATCH 2

WARM UP - SNATCH 2 Steady through 3 Wall Walks 12 Snatch High Pulls 3 Wall Walks 10 Muscle Snatch 3 Wall Walks 8 Hang Snatch from mid shin Optional: add light weight each movement

GET FIT

Get Fit Min 22-43 Every 3:00 for 21:00 200m Run 15 Box Jumps 24/20" 3 Heavy Power Snatch -The Run and Box Jumps will provide a plyometric warm up, helping you get the most out of the pull on your Snatch. Build those Snatch reps through singles across all 7 sets.

GET FIT

Get Fit (2) Min 55-67 3 Rounds 25/20 Calorie Row 25 Power Snatch 75/55 12 Min Cap -Other than heavy breathing, the biggest limiter will be grip. Consider breaking the Power Snatch into 2-3 sets with short rest each round. You can't avoid the grip factor on the Rower which will slow down your output.

FINISHER

Finisher Min 79-90 EMOM until failure "Death by" Ring Muscle Ups Min 1 - 1 Rep Min 2 - 2 Reps Min 3 - 3 Reps etc.. -If you don't think you'll get past the round of 5, switch the format to only increasing the reps every other minute: Min 1 - 1 Rep, Min 2 - 1 Rep, Min 3 - 2 Reps, etc.. If you need a different movement all together, consider a Jumping Muscle Up or just a Dip variation.

COMP EXTRA

Competitor Extra 1 3 Max Sets w/ :90 Rest Double DB Arnold Press Stick w/ one pair of DBs throughout sets should be 12-20 reps

COMP EXTRA

Competitor Extra 2 1 "Max Set" of GHRs (12 rep cap) then 5 sets @50% Max Reps

WARM UP - DYNAMIC

Min 0-6 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

GET FIT

Get Fit Min 16-28 Every 2:00 for 12:00 100m Run 12 Box Jumps 24/20" 3 Heavy Power Snatch

GET FIT

Get Fit (2) Min 35-45 3 Rounds 15/10 Calorie Row 20 Power Snatch 75/55 10 Min Cap

FINISHER

Finisher Min 55-60 Ring Muscle Ups 3 Rounds 1:00 Max Reps 1:00 Rest

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - SNATCH 2

WARM UP - SNATCH 2 Steady through 3 Wall Walks 12 Snatch High Pulls 3 Wall Walks 10 Muscle Snatch 3 Wall Walks 8 Hang Snatch from mid shin Optional: add light weight each movement

GET FIT

Get Fit Min 22-43 Every 3:00 for 21:00 200m Run 15 Box Jumps 24/20" 3 Heavy Power Snatch -The Run and Box Jumps will provide a plyometric warm up, helping you get the most out of the pull on your Snatch. Build those Snatch reps through singles across all 7 sets. -Masters 55+: Perform 10 Box Jumps.

GET FIT

Get Fit (2) Min 55-67 3 Rounds 25/20 Calorie Row 25 Power Snatch 75/55 12 Min Cap -Other than heavy breathing, the biggest limiter will be grip. Consider breaking the Power Snatch into 2-3 sets with short rest each round. You can't avoid the grip factor on the Rower which will slow down your output. -Masters 55+: Perform 20 Power Snatches with 65/45.

FINISHER

Finisher Min 79-90 EMOM until failure "Death by" Ring Muscle Ups Min 1 - 1 Rep Min 2 - 2 Reps Min 3 - 3 Reps etc.. -If you don't think you'll get past the round of 5, switch the format to only increasing the reps every other minute: Min 1 - 1 Rep, Min 2 - 1 Rep, Min 3 - 2 Reps, etc.. If you need a different movement all together, consider a Jumping Muscle Up or just a Dip variation.

RECHARGE

Cool Down (Optional) 10:00 Bike Erg Suggested Mobility (Can be done Pre or Post training) 2:00 OHS Shoulder Stretch 1:00/side Banded Lat Stretch 3:00 Calf & Foot Smash

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - CLEAN 2

WARM UP - CLEAN 2 Steady through 30' HS Walk 12 Clean High Pulls 30' HS Walk 10 Muscle Clean 30' HS Walk 8 Hang Clean from mid shin Optional: add light weight each movement

GET FIT

Get Fit Min 22-46 For Time 100 Double Unders 50/40 Calorie Echo/AAB 10 Squat Cleans 225/155 (205/145) [185/135] 1:00 Rest 80/40(32)/8, 60/30(24)/6, 40/20(16)/4, 20/10(8)/2 24 Min Cap -A few mini goals for this workout could be: Unbroken Double Unders throughout, holding a challenging RPM or Wattage on the Bike even as the fatigue sets in, maintaining a similar "rep rate" on the Squat Clean singles each round (x reps per minute).

GET POWERFUL

Get Powerful Min 52-66 Squat Clean Complex Every 2:00 for 14:00 1 Squat Clean + 1 Hang Squat Clean -The two reps should be in a continuous fashion (no drop and reset). Start at a weight heavier than you used in the metcon.

QUALITY TIME

Quality Time Min 74-90 EMOM 16 6 Sandbag Over Shoulder 150/100 12 V-Ups 6 Thrusters 155/105 (135/95) [115/75] 12 V-Ups Rotate OTM -This is a good chunk of volume on V-Ups, which will make the other movements harder than you might normally expect. You should have at least :20 of rest/transition in each minute window.

Overhead Squat

@ 2

COMP EXTRA

Competitor Extra 2 5 Rounds 60/50 Calorie Ski Rest 2:00

WARM UP - DYNAMIC

Min 0-6 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

GET FIT

Get Fit Min 16-30 For Time 80 Double Unders 40/32 Calorie Echo/AAB 8 Squat Cleans 225/155 (205/145) [185/135] 1:00 Rest 60/30(24)/6, 40/20(16)/4, 20/10(8)/2 14 Min Cap

GET POWERFUL

Get Powerful Min 35-43 Squat Clean Complex In 8:00 Establish a Heavy Single 1 Squat Clean + 1 Hang Squat Clean

QUALITY TIME

Quality Time Min 52-60 Every 2:00 for 8:00 R1 - 8 Sandbag Over Shoulder 150/100 16 V-Ups R2 - 8 Thrusters 155/105 (135/95) [115/75] 16 V-Ups Rotate OTM (2 sets of SB + V-Ups, 2 sets of Thruster + V-Ups)

WARM UP - DYNAMIC

Min 0-12 3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic' 2 rounds of 25' each movement Knee Pulls Quad Pulls Hamstring Stretch High Kicks Spiderman Inchworm + Push Up High Knees (speed) Butt Kicks (speed) Karaoke each side (speed)

WARM UP - CLEAN 2

WARM UP - CLEAN 2 Steady through 30' HS Walk 12 Clean High Pulls 30' HS Walk 10 Muscle Clean 30' HS Walk 8 Hang Clean from mid shin Optional: add light weight each movement

GET FIT

Get Fit Min 22-46 For Time 100 Double Unders 50/40 Calorie Echo/AAB 10 Squat Cleans 225/155 (205/145) [185/135] 1:00 Rest 80/40(32)/8, 60/30(24)/6, 40/20(16)/4, 20/10(8)/2 24 Min Cap Masters 55+ Version: For Time 75 Double Unders 40/32 Calorie Echo/AAB 10 Squat Cleans 165/115 (135/95) 1:00 Rest 60/32(25)/8, 45/24(18)/6, 30/16 (11)/4, 15/8(4)/2 24 Min Cap -A few mini goals for this workout could be: Unbroken Double Unders throughout, holding a challenging RPM or Wattage on the Bike even as the fatigue sets in, maintaining a similar "rep rate" on the Squat Clean singles each round (x reps per minute). -Masters 50-54: Use the weights in Brackets [ ] for the Squat Cleans.

GET POWERFUL

Get Powerful Min 52-66 Squat Clean Complex Every 2:00 for 14:00 1 Squat Clean + 1 Hang Squat Clean -The two reps should be in a continuous fashion (no drop and reset). Start at a weight heavier than you used in the metcon.

QUALITY TIME

Quality Time Min 74-90 EMOM 16 6 Sandbag Over Shoulder 150/100 12 V-Ups 6 Thrusters 155/105 (135/95) [115/75] 12 V-Ups Rotate OTM -This is a good chunk of volume on V-Ups, which will make the other movements harder than you might normally expect. You should have at least :20 of rest/transition in each minute window. -Masters 50-54: Use the weights in Parenthesis ( ) for the Thrusters. -Masters 55+: Use 100/70 for the Sandbag and the weights in Brackets [ ] for the Thrusters.

RECHARGE

Cool Down (Optional) 200m Walk 2:00 Row 200m Walk Suggested Mobility (Can be done Pre or Post training) 1:00 Front Rack Lat Stretch 1:00/side Samson Stretch 1:00 Child's Pose 1:00 Spiderman Lunge Stretch