Gym
warmups
-1 min jumping jacks
-1 min squat stretch
-10 squats on the 30sec x 4 min
set up workout wall ball/ back squat weight
Metcon
400 m run or 30 cal row if too cold
50 air squats
400 m run
50 back squats 95/65
400 m run
50 wall ball shots 20/14
cooldown
med ball circuit with partner
4x
12 chest passes
12 side / side
24 leg push downs