3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP

1 BEAR CRAWL WALL CLIMB
5 – 1 BURPEES

THEN
5 JUMPING PULL UPS

WORK OUT   30 SEC HOLD AND INSTANT RELEASE    10 ROUNDS EACH EXERCISE
2 MIN REST BETWEEN EXERCISES 

WALKING LUNGE  1 DB   50/45      

DEAD LIFT    135/155

INCH WORM

LEG LIFTS

HAND STAND HOLD