wARMUP
BEAR CRAWL F
10 WALLCLIMB
BEAR CRAWL B
10 VUP
10JUMPING PULLUP
DANNY RUN
15 OHS WITH ROPE
10/10LUNGE
300 JUMPROPE

WORKOUT
5MIN CAP
21-15-9
PUSHPRESS 65/95
PULLUP

8MIN CAP
21-15-9
FRONT SQUAT  65/95
SDHP 65/95
FLOORWIPER 65/95

7MIN CAP
BLDG RUN
21 BURPEE
BLDG RUN
15 BURPEE
BLDG RUN
9 BURPEE