-optional-
-Warm up: 2 rounds not timed
- 20 air squats
- 2 pistol squats (1 per leg)
-Metcon: 4 rounds not timed
- 4 lat pull ups
- 10 double unders
- 10 over head / normal walking weighted lunges
-Core: 2 rounds not timed
- 4 min plank
- 10 toes to bar
-Metcon: 4 rounds not timed
- 5 b-bench 80% body weight
- 5 man makers
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