warmup
400m run
3 min squat stretch
3min of mountain climbers 30 sec. on/ 30 sec. off
1 min partner deadhang
need a 45/25 lb plate for workout
metcon
-100/75/50/25 air squats
-carry plate around gym + 80ft plate drag
-accumulate 2 min plank hold after each set
cooldown
attempt 1 max L sit hold on bars
complete 4x 25 reps L-sit raises