3 MIN JUMP ROPE
15 OHS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 BLDG RUN

1 BEAR CRAWL F
5 BURPEES
1 BEAR CRAWL R
5 BURPEES
2 ROUNDS

WORK OUT
FLOOR WIPERS    1 DB 45/35
30 SEC MT CLIMBERS  AND 30 SEC BICYCLES
WEIGHTED SIT UPS     45/35
30 SEC MT CLIMBERS  AND 30 SEC BICYCLES
RUSSIAN TWISTS         45/35
30 SEC MT CLIMBERS  AND 30 SEC BICYCLES
SUPERS
30 SEC MT CLIMBERS  AND 30 SEC BICYCLES
V UPS
30 SEC MT CLIMBERS  AND 30 SEC BICYCLES
3 ROUNDS:
FIRST ROUND 2 MINUTES EACH EXERCISE
SECOND ROUND 1 MINUTE EACH EXERCISE
THIRD ROUND 30 SECONDS EACH EXERCISE
MT CLIMBERS AND BICYCLES STAY THE SAME THROUGHOUT