warm up
400 m run
1 min jump rope
100 ft lunge with lizard
10 squats on the 30 sec x 3 min.
set wall ball station
metcon
100 double under or 200 single
1 k run
50 wall ball shots
500 m row or 30 cal assault
300 ft lunge step with med ball in bear hug position
cooldown
2 min quad stretch against wall each leg
3×1 min sledge hammer hits + 30 side touches in V position