METCON
1 mile run (rain plan 2000m row)
20 burpees to a target
12 box jumps 24/20
50/40 calories air bike
20 burpees to a target
12 box jumps 24/20
1000m ski erg
24 minute time cap
Heats of 7 every 12 minutes

ALTERNATE METCON
400m run
10 burpees
8 box jumps
30/20 calories air bike
10 burpees
8 box jumps
500m ski erg

MIDLINE
3 sets of:
1:00 suitcase hold, each arm
:20sec plank left
:20sec plank right

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
1:00 Twisted cross stretch