warmup

1 min jumping jacks
1 min partner dead hang
2 min split stretch
100 ft lunge with lizard

metcon

10 rounds of;
15 kb swings
15 pushups
10 hanging knee raises

option 2

20 rds alternating movements 10/10 rds each of
15 kb swings— 15 kb swings
15 pushups—15 pushups
10 hanging knee raises—10 hanging knee raises
*alternating each exercise( i go you go)

cooldown

accumulate 10 min in squat stretch