warmup
400 m run
1 min scorpion kicks
100 ft lunge with lizard
1 min plank to pushups
2 min squat stretch
metcon
death by burpee once you fail rest 1 min then continue death by air squats rest 2 min then 1K run
*min 1- 1 burpee
min 2- 2 burpees
min 3- 3 burpees…… continue till you cannot make reps in the minute then rest 1 min then whatever number you capped out at is same number of air squats you have to do in the min. ex. min 15 cannot make burpees…… rest min 16….. then next min 17 air squats in the minute….. continue to failure. rest 2 min then 1k recovery run
cooldown
3 min squat stretch
3 min split stretch
1 min dead hang