(Long Metcon)

Movement Prep: (5 Min)
Scap Series

Warm-up: (15 Min)
With a Partner...
400 m Run/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
2 x 1 Min. Stick Game (Each Partner)

NOTE: Stick Game uses PVC - Have one person dropping stick in different directions and other person has to catch before it hits the floor. 1 Min each person. Then second round dropper calls out hand that is used to catch (left or right) as they drop.

Workout: (40 Min)
5 Rounds for time...
3 Wall Walks
6 Burpees
9 Toes-to-bar
12 Calorie Row
15 KB Swings (24/16)
18 Overhead Walking Lunge (45/25)

3 or 4 rounds