WARM UP

LDSUB
J PULL UPS
BLDG RUN
12 MINUTES

 

WORK OUT
21  15  9     5 MIN CAP
RING DIP
WALL BALL
1 MIN REST
21  15  9      5 MIN CAP
PULL UP
JUMP SQUATS
1 MIN REST
21  15  9     5 MIN CAP
PUSH UPS
FLOOR TO CEILING  (each arm every round)
1 MIN REST
21  15  9     5 MIN  CAP
DBS
OHS
1 MIN REST
21  15  9       5 MIN CAP
BURPEES
V UPS
GO TO EMERGENCY ROOM