Warmup
2 min shuttle run or 400m run if light permits
50 ft lunge step with lizard stretch
1 min squat stretch
5 min go over medball cleans
Metcon
2 rounds of
50 med ball cleans
50 ft medball lunge (hold anyway)
50 wall ball shots
50ft lunge back
Cooldown
100 hollow rocs
3x 1 min plank holds