warmup
400 m run
100 ft each
high knees
butt kicks
side shuffle
carioca
1 min partner dead hang
2 min squat stretch
metcon
3 rounds of
400m run or (500 m row) am or late pm group
25 toe to bar
50 kb swings
cooldown
4x
10 strict pullups
10 hs get up to hold for 1 sec.