warmup
quick warmup
metcon
4x 400 m run + 10 pull-ups
-rest 5 min then-
3x 800m run + 15 toe to bar
-rest 5 min then-
1x 1k run + 30 heavy med ball overs- or -30 tire flips- or- 60 slam balls
cooldown
3x
20 back extensions
15 v sit to wall touch