(Long Metcon)

Warm-up: 15 Min
Locomotion

Workout: 45 Min
300 Lunges
200 Air Squats
100 Russian Swings (24/16)
50 Push-ups
25 Pull-ups

35 Min Cap

Scaling: Light KB, Elevated Push-ups, Leg Assisted Pull-ups.
Break into several rounds such as 5 rounds of 60,40,20,10,5
GetFit/Phoenix Make a Partner wod and split reps.