warmup
2 min shuttle run easy pace
2 min squat stretch
2 min split stretch
1 min dead hang with partner
metcon
250 ft. oh lunge with plate 45/25
50-kb swings or slam balls
75 -push ups
50-kb swings or slam balls
250ft. oh lunge with plate 45/25
cooldown
accumulate
5 min in plank hold
10 min squat stretch