(Long Metcon)

Movement Prep: 10 MIn
2X Sampson Stretch Complex

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: 35 Min
30 Minute EMOTM
Minute 1: 1 Turkish Get-up - Left (24/16)
Minute 2: 1 Turkish Get-up - Right
Minute 3: 45 Sec. Max Cal Erg

Note: For larger classes partner up and start one person on the erg.

Record Calories and Heaviest TGU

Scaling: Lighter Load