WARMUP
-1 min jumping jacks
-50 ft lunge with lizard
-1 min scorpion kicks
-50 ft walk out
-10 reps empty bar deadlifts
-Load weight as form allows or 225/155
Metcon
21 cal row
21 deadlifts 225/155
21 dips/ or HR push-ups
18-15-12-9-6-3
Cooldown
3x
20 V sit wall touches
25 supermans