warmup
2 min easy pace shuttle run
1 min squat stretch
2 min tabata burpees
(hold will be in pushup position)
empty bar complete 10 strict press
metcon
100 air squats
10 shoulder to overhead @95/65
80 air squats
15 shoulder to overhead
60 air squats
20 shoulder to overhead
40 air squats
25 shoulder to overhead
20 air squats
30 shoulder to overhead
cooldown
4×25 V setups with feet on wall
x 25 supermans