warmup
3 laps around gym
1 min dead hang
2 min squat stretch
100 ft each
High knees
Butt kicks
Lunge with lizard
metcon
4x intervals of
400 m row or 20 cal assault
20 push-ups
2 laps around gym
25 KB swings
-Rest as row opens up. Aim for sub 2 min on row each time
cooldown
4x
5 hs get ups +20 sec hold on last rep
15 hanging knee raises slow and controlled