warmup
400 m run
1 min dead hang
1 min plank hold
1 min scorpion kicks
-set up stations and perform few reps of each
metcon Filthy Fifty Modified
For time:
100 double unders or 150 singles
50 Jumping pull-ups
50 Kettlebell swings 55/35
50 Walking Lunge steps
50 Knees to elbows or knee raises
50 Push press 45/35
50 sit-ups
50 Wall ball shots, 20/14
50 Burpees
100 double unders
cooldown
10 min accumulate squat stetch