(Long Metcon)

Movement Prep:
Scap Series

Warm-up:
With a Partner...
400 m Run/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
2 x 1 Min. Stick Game (Each Partner)

Workout:
5 Rounds for time...
3 Wall Walks
6 Burpees
9 Toes-to-bar
12 Calorie Row
15 KB Swings (24/16)
18 Overhead Walking Lunge (45/25)

Scaling:
3 or 4 rounds