dynamic warm up
2mins each leg
of lunge stretch to pigeon
pose
1 min each leg wall calf stretch

Back Squat (5x5 @ 75%)

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (No Measure)

finisher
3x10 ghd sit ups
3x45 sec plank holds
2x50 crunches
3x10 ghd back