warm up as needed

400m run

1 min scoripion kicks

1 min dead hang

2 min each leg lizard stretch

set up weight for Hero Wod

metcon

hero wod-Mr. Joshua
5 rounds of:
400 m run or 3 laps around gym
30 ghd situps or abmat situps
15 deadlifts @250/175

cooldown

7 min squat stretch

3 min split stretch reach thru middle and each foot