3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGE W/ROPE
WARM UP
1 BUNNY HOP TO WALL
30 SEC HS HOLD
1 BUNNY HOP BACK
10 JUMPING PULL UPS
1 BEAR CRAWL F
30 SEC HSH
1 BEAR CRAWL R
10 JUMPING PULL UPS

WORK OUT
PUSH PRESS 65/55    HOLD OVERHEAD
PULL UPS   HANG FROM BAR   
LUNGE F/R  65/55     4 RIGHT LEG 30 SEC HOLD     4 LEFT LEG  30 SEC HOLD
PUSH UPS  1 IN OFF GROUND HOLD
SQUATS   SQUAT HOLD W/BAR
BURPEES    PLANK HOLD   3 MIN
20 SEC ON   10 SEC OFF   8 ROUNDS    1 MIN HOLD AT END OF 8 ROUNDS       1 MIN REST AFTER HOLD