4/10/2018

Warm up 
10 min or 3 rds
50 Jump rope singles
6 dynamic lizard (:3 sec dynamic switches)
10 hollow rocks
6 alt :5 second Sampson stretch (stationary)
10 y's, t's, w's

Metcon (Time)
For time:
50 ab mat sit ups
40 Deadlifts 225/155
30 T2B
20 Box Jumps  30/24
10 HSPU

40+: 185/135
Scaled: 135/95 box jumps: 24/20