Baseline: ROM Drills ~5 minutes + “Mat Chan" Warmup

Warm up: 3x rounds of Cindy

Metcon:
~250m run (run around building)
25x tire flip
~250m run (run around building)
25x tire flip
~250m run (run around building)

Strength:
100x partner push press (95#/65#)

Work Capacity:
100x jump rope double unders or 300x singles
75x air squats
50x sit ups
25x tire flip
15x pull ups
10x clapping push ups

Duarability:
Tabata jump rope (:20 on :10 off for 10x rounds)
5x Sled Push & Pull (increase weight as you progress through rounds)

Stretch + Hydrate & Fuel