quick dynamic warm up

Metcon (Time)

split up into groups of 2 to 3 people each person will alternate after 200m for total work of 4k row

Metcon (No Measure)

TABATA
2 sets of 8 rounds
20sec on 10secs off

set 1- planks, side plank right, side plank left

set 2- crunches, supermans