(Long Metcon)

Movement Prep: (5 Min)
2 Min Bow and Arrow
2 Min Banded Ankles

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.

Workout: (45 Min)
36 Min AMRAP
9 Burpees over Bar
9 Box Jumps (24/20)
9 Overhead Squats (95/65)
9 Toes-to-Bar
1 Min rest after each round

Scaling: Low, light and Knee-ups