Warm Up
Warmup
400 m run
50 ft lunge with lizard
50 ft walk out
1 min jumping jacks
Metcon
100 lunge steps
200 double unders or 300 singles
100 lunge steps
100 strict press 45/35
100 lunge steps
50 burpees
Cooldown
3x
15 ghd sit-ups
1 min plank hold
25 supermans or back extensions