warmup

400 m run
50 ft each
high knees
butt kicks
lunge with lizard stretch

go over med ball cleans

metcon

30 med ball cleans
3 laps around the gym with med ball (450m)
21 wall ball shots

2 laps around the gym (300m)
30 med ball cleans
15 wall ball shots

1 lap around the gym (150m)
30 med ball cleans
9 wall ball shots

*only 1st round you start with med ball cleans

cooldown

100 hollow rocs
stay for food and entertainment