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