Metcon:
For time
50/40 Echo Bike Calories
25 Overhead Squats 135/95lbs
Run 1 mile
25 Overhead Squats 135/95lbs
50/40 Echo Bike Calories
30 min cap

Accessory Work:
Every 2 min for 5 Rounds
5 Bench Press at 65%

Mobility:
3 min calf/achilles smash
3 min trap smash per side