warm up
find a partner
1 min jumping jacks
100 ft lunge with lizard stretch
1 min partner dead hang
metcon
-30 min amrap alternating partners
5 pullups
10 jumping lunges… if not possible then 10 lunge steps
15 kb swings or ball slams
-switch
@12 min mark break for 3 min. then start again @ 15 min mark and go to 27min mark finish with 3 min. plank hold
cooldown
accumulate
5 min in squat stretch
5 min in split stretch reaching thru middle and each foot