warmup
400m run
100 ft each
High knees
Butt kick
Side shuffle
Lunge with lizard
metcon
4 intervals (rest NO CHANGING WEIGHTS ON SLED PLEASE FOR FLOW OF WORKOUT
800 m run
25/15 cal row (optional 15/10 cal assault)
90 ft backward sled pull
10 burpee pull-ups
-rest 2 min between each rd–
cooldown
4x
30/30 sec side plank hold
15 V situps touching wall