warmup
400 m run
1 min dead hang
-set up pull up station and bands if needed (complete a few reps)
100 ft lunge with lizard stretch
1 min jumping jacks
select slam ball or option plate to overhead 45/25
metcon
20 min amrap of:
40 double under or 50 singles
20 ball slams or plate to overhead 45/25
10 pullups
cooldown
with med ball and partner
4x
12 chest passes
12/12 side to side
24 leg pushdowns