Warmup
400m run
1 min dead hang
1 min scorpion kick
10 wall squats take your time hold bottom position for 1 sec. Slow controlled squats
With partner or solo
metcon
5 rounds each alternating or 3 min rest between rounds of:
15 pull-ups
25 push-ups
35 sit-ups—> next person starts
45 air squats
cooldown
1 k run
Accumulate 3 min in plank hold