(Long Metcon)

Warm-up: 15 Min
8 Min Agility Course

Workout: 45 Min
"Dirty Dozen"
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20/16)
20 Double Unders
25 Ring Dips
20 KTE
30 KB Swings (32/24)
30 Sit-ups
20 KB Front Squats (32/24)
25 Good Mornings (45/30)
30 Wall Balls (20/14 @ 10')
3 Rope Climbs to 15'

Scaling: Light and Low, Rope Pull to Stand, 2 rounds Half reps