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 MIN HS HOLD
20  –  16  –  12  –  8  –  4
BICYCLES/MTN CLMBS
3 ROUNDS

WORK OUT    FORM DAY

PUSH UPS
SLOW  8 SEC COUNT       10  –  8  –  6  –  4  –  2   30 SEC REST BTWN ROUNDS
30 JUMPING PULL UPS
MED   50
30 JUMPING PULL UPS
1 MIN TOP PLANK HOLD FROM LAST PERSON FINISHED
30 JUMPING PULL UPS

SQUATS
SLOW   8 SEC COUNT     10  –  8  –  6  –  4  –  2    15 SEC REST BTWN ROUNDS
30 JUMPING PULL UPS
MED  50 JUMPING SQUATS
30 JUMPING PULL UPS
2 MIN HOLD FROM LAST PERSON FINISHED
30 JUMPING PULL UPS