warmup
400 m run
100 ft each
High knees
Butt kicks
Carioca
Side shuffle
1 min each side lizard stretch
1 min dead hang
Metcon
3 rounds of:
-150 ft sled push everyone empty sled (no poles) bottom handle sled push 10lbs each side
-30 KB swings
-45 wall ball shots
Cooldown
3x
25 leg push downs with partner
25 V ups (toe touches with PVC to toe)