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
10 FLOOR WIPRES
10 JUMPING PULL UPS
2 ROUNDS

WORK OUT 20 SEC ON 10 SEC OFF 8 ROUNDS

PUSH UPS
PULL UPS
FONDAS RIGHT
BICYCLES
FONDAS LEFT
HEAD CIRCLES 4/4 45LB PLATE
WEIGHTED SIT UPS 45LB PLATE
BEAR CRAWLS WITH 10 SEC KNEE HOLD FOR REST