warmup
1 min jumping jacks
warmup
2×15 reps of each
-plate halos with 45/25
-ground to overhead full lockout
-1 around the world with feet on plate
metcon
10 min on of:
5 pullups
10 pushups
15 air squats
-2 min. rest then-
10 min of:
2 hand stand pushups or regular pushups (4)
4 box jump overs
8 plate ground to overhead 45/25
cooldown
3x 1 min dead hang
2 min plank hold
3 min squat hold