Warm Up
dynamic warm up
2min couch stretch and then 1 min each side pigeon pose

Metcon (AMRAP - Rounds)

15 min AMRAP
5 yards broad jumps 20 yard tire flips
10 burpees

use a tire that you can handle.

Metcon (No Measure)

midline work
2 rounds
20 GHD sit ups
20 back extensions
(if you want to add a loading element use a 10 to 25 lb plate)