(Long Metcon)

Warm-up: 15 Min
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Workout: 25 Min
For Time
"Leg Blaster"
10 Rounds
10 Air Squats
10 Lunges
10 Squat Jumps
10 Jumping Lunges

Rest 30 Seconds after each Round

Scaling:
Complete 7 Rounds with 1:00 Rest

After Party: Quad Roll