(Long Metcon)

Warm-up: (10 Min)
"Bumper Medley"
10 Reps or Round Trips each...
Torso Twists
Halos
Power Cleans
Front Squats
Push Presses
Good Mornings
Russian Lunges
Push-ups
FWD/BWD Jumps
Lateral Jumps

Then...
10m Shuttle Sprint Relay (10 Laps each athlete)

Workout: (40 Min)
"Kelly"
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14 @ 10'/9')

40 Min Cap

NOTE: First round should be under 7 min or further scaling required

Scaling: Row or shorten run, low and light