Warmup
1 min jumping jacks
3 min every 30 sec 10 air squats
– 2 min in squat stretch
-50ft lunge with lizard
-go over med ball cleans
Metcon
-Open with 600 m run
Then
5 rounds of
10 med ball cleans
7 pull-ups
-then 90 double unders or 200 singles
5 rounds of
10 medball cleans
7 toe to bar
-Finish with 600 m run