Warm-up

• 5:00 Easy Jog or 800m
• Run 3 Rounds
  • (1st Round) 10 Squats / (2nd) 10 Squat Jumps / (3rd) 10 Wall Balls 5 Kip Swings + 5 V-Ups

METCON

• 4 rounds for time of:
  • 30 Wall Balls, 20/14 lbs
  • 20 Toes-to-bars
  • Run, 400 m
  • Rest 3 mins

Go hard each set try to stick to big sets. If you have extra time left in the class spend 5-10 minutes working on mobility and stretching, especially quads, hamstrings and lats.