(Long Metcon)

Warm-up: 10 Min
7 Min Agility Course

Fun: 15 Min
Teams of 6 (or less)
6 Min Bike, Ski, Row Relay
30 Sec. On / 30 Sec. Off
Record Total Meters

NOTE: Teams can have up to 6 people - 1 on each machine and 3 in wait. First three (or fewer) go for 30 Seconds and next three swap in immediately and go for next 30 seconds. Everyone goes through each machine twice. Distribute class into as small of teams as possible so transition times are minimal (rest folks can get set to go right at switch if machine is empty. If you have more than 12 at Central you can add an extra rower.

Workout: 35 Min
"Dirty Thirty"
30 Burpees
30 Pull-ups
30 Box jumps (24"/20")
30 Medball Squat Cleans (20/14)
30 Push-ups
30 Jumping Lunges
30 KB Swings (24/16)
30 Sit-ups
30 KB Push Press (24/16)
30 Double Unders

Scaling:
2 rounds with 15 reps each, 2x single unders