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 JUMPING PULL UPS
5/5 TOE TOUCH
5 BURPEES
5 RUSSIAN TWISTS
3 ROUNDS

WORK OUT 50/40

5 ONE ARM THRUSTERS LEFT ARM
5 BENT OVER ROWS LEFT ARM LEFT FOOT
5 BENT OVER ROWS LEFT ARM RIGHT FOOT
OVERHEAD WALKING LUNGE LEFT ARM   LONG WAY
20 FLOOR WIPERS
REPEAT ABOVE WITH RIGHT ARM
10 ROUNDS  (COMPLETION OF LEFT ARM AND RIGHT ARM IS 1 ROUND)