(Long Metcon)

Movement Prep:
Banded YWTL& 90/90s

Warm-up:
"With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s"

Workout:
100 Double Unders
90 OH Walking Lunge (45/25)
80 KB Swings (24/16)
70 Box Jumps (24/20)
60 KB Push Press (24/16)
50 Knees-to-Elbows
40 Wall Ball Burpees (20/14)
30 Pull Ups
20 KB Snatch (24/16, 10 ea side)
10 Ring Dips

Scaling: Light and Low, Knee Raises, 2 Rounds of 1/2 Reps