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

20 MT CLIMBERS
1 BEAR CRAWL /WALL CLIMB
10 LDSU
1 INCH WORM F/R
5 FLOOR WIPERS
1 LEAPS F/R
5 JUMPING PULL UPS
2 ROUNDS

WORK OUT

10 BURPEES
5/5 TGU 40/30
5/5 SPIDER MAN PUSH UPS
10 T2B
5 ROUNDS

THEN:
5 EXTENTION PUSH UPS
20 BICYCLES
5 EXTENTION PUSH UPS
20 V UPS
2 ROUNDS

THEN:

5 STRETCH PLANK EXTENSIONS
20 BICYCLES
5 STRETCH PLANK EXTENSIONS
20 V UPS
2 ROUNDS