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