warmup
400 m run
100 ft lunge with lizard
2 min squat stretch
1 min dead hang
metcon
7 rounds of
21/14 calorie row or assault bike
14 toe to bar
7 heavy med ball over or partner tire flips
*option for med ball over is 21 ball slams
cooldown
easy pace of
3 rounds of
50 ft walk out
100 ft lunge steps