warmup

400 m run
100 ft each
high knees
butt kicks
lunge with lizard
1 min scorpion kick

metcon

30 min amrap:
180 ft sled push empty bottom handle
7 heavy med ball over
20 (10/10) sledge hammer hits or slam balls
1 lap around farmer carry with kb or DB 150m (out thru bay door in thru bay door)

cooldown

4x
with partner
20 med ball chest pass
20 leg push downs