5:00 minutes

5:30 start (warm-up) 

stairmaster, stretching, roller 

STRENGTH 

heavy bb lunges 

12,10,8,6,6,5 

METCON

5:00min at each for max reps 

1:00min rest between 

20# ball slam 

jumping pull-ups 

rower (max distance) 

squats

push-ups