(Long Metcon)

Warm-up: 15 Min
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Note: Runs like a flow, after 5 reps on each arm stay with the second arm to begin the next movement.

Workout: 45 Min
10 Rounds
20 Jumping Lunges (each side)
15 KB Swings (24/16)
10 Jumping Chest-to-Bar Pull-ups

Scaling: Lunges, Light KB, Jumping Chest-to-Bar for everyone.