warmup
1 min jumping jacks
every 30 sec 10 air squats x 3 min
1 min dead hang
1 min each side lizard stretch
1 min scorpion kick
metcon
10 rounds of:
10 lunge steps
10 kb swings
10 step ups on box 24/20
10 wall ball shot
cooldown
3 min split stretch
3 min squat stretch
accumulate 3 min in dead hang
100 hollow rocs