(Long Metcon)

Warm-up: (10 Min)
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

NOTE:  It will take a little time to set up and warm up for this workout.  The back squats can be done off a rack if folks would like to do that.  As with any of the stations, they can be shared between athletes.  If a class is large, go ahead and have a few athletes begin on the Row portion.  Everyone should spread out from there accordingly.

Workout: (40 Min Cap)
3 Rounds For Time

30 Wall Balls (20/14 to 10')
30 KB SDHP (32/24)
30 Box Jumps (24/20)
30 Push Press (75/55)
30 Cal Row
30 Push Up
10 Back Squat @ Body Weight

NOTE: The KB SDHP starts with the KB on the ground behind the heels with the handle tipped forward (or else the likelihood of smacking your teeth with the ball of the KB increases), Upon completion of the movement the handle comes to the center of the chest following an arc shape.  The athlete then pushes the KB away and returns the KB to the spot behind the heel.  Elbows remain below the shoulders through the entire movement.

Sets of 20
Light weights