warmup

400 m run
1 min dead hang narrow grip
2 min squat stretch
100 ft lunge with lizard
1 min scorpion kicks

metcon

*if possible guys 55-70/ women 35+

15/10 cal row or assault bike
50 kb swings
50 situps
15/10 cal row or assault
40 kb swings
40 situps
15/10 cal row or assault
30 kb swings
30 situps
15/10 cal row or assault
20 kb swings
20 situps
15/10 cal row or assault
10 kb swings
10 situps

cooldown

accumulate
5 min in dead hang
5 min in plank hold