Warmup
400 m run
100ft each
High knees
Butt kicks
Lunge with lizard
Metcon
1 min each of:
-Cal row/ assault
-Push-ups
-Shuttle run (30ft turn around)
-Deadhang
-Rest
*stress quick transitions
cooldown
With partner med ball chest pass
4x
12 front
12/12 side
24 leg push downs