50 Single Skips
40 Jumping Jacks
30 Mountain Climbers
20 Sit-Ups
10 Burpees


10 of each:
Kip Swings (superman/hollow rock on the bar)
Pull aparts
Halos (left and right)

30 sec Hamstring banded stretch (each leg two times)
30 sec Couch stretch (each leg 2 times)


BURPEES (2:00 minutes max reps )

Chest to ground and jump and clap over head with hip fully extended.

Metcon (Time)

*No rest, progress up the ladder!

Run 200m
5 C2B pull-ups
10 push press (35#/45#)

Run 400m
10 C2B pull-ups
20 push press

Run 600m
15 C2B pull-ups
30 push press

Run 800m
20 C2B pull-ups
40 push press