(Long Metcon)

Movement Prep: 5 Min
2 Min Bow and Arrow
2 Min Lax Ball Tricep Smash

Warm-up: 15 Min
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Barbell warm-up #1

Workout: 40 Min
36 Min AMRAP
9 Push-ups
9 Box Jumps (24/20)
9 Deadlifts (185/135)
9 Toes-to-Bar
1 Min rest after each round

Scaling: Box or Bar Push-ups, Low box, Lighter DL and Hanging Knee Raises