warmup
400 m run
100 ft lunge with lizard stretch
1 min scorpion stretch
1 min dead hang
metcon
3 rounds of
30 box jump step downs
30 situps
30 shoulder to overhead 95/65
cooldown
3x
10 strict pullups
12 ring rows
15 empty barbell curls
400 m run
100 ft lunge with lizard stretch
1 min scorpion stretch
1 min dead hang
3 rounds of
30 box jump step downs
30 situps
30 shoulder to overhead 95/65
3x
10 strict pullups
12 ring rows
15 empty barbell curls