200 yard run
30 pvc pass throughs
1 min pigeon pose each leg
1 min banded hamstring
tricep stretch on the wall 1 min each

take a few mins to drill the strict press

Metcon (Time)

8 rounds for time
10 strict press
5 burpee pull ups
then flip after 4 rounds
10 burpee pull ups
5 strict press

Rx 115/75
S1 95/ 55
S2 75/ 45

15 min time cap

3 rounds
50 yards sprint
10 ghd sit ups
50 yard sprint
10 air squats

200 yards of lunges


must pick one.

the finisher. one of the two if not both must be completed. it is not part of the metcon and has no scorable time.