warmup
400 m run
with partner
-1 min dead hang stretch
10 step ups or box jumps
set plate(s) for workout
metcon
3 rounds of
400 m plate carry
80 ft plate drag
20 step ups with plate
*optional 2 plates
cooldown
3x
25 back extension with pvc
empty bar
15 barbell curls
15 skull crushers