Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Metcon
5 rounds
400 meter run
10 barbell bench @65%
or 205#/135#
10 strict pull ups
10 burpees
400 meter run
10 barbell bench @65%
or 205#/135#
10 strict pull ups
10 burpees