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 INCH WORM F/R
1 LEAP F/R
10 BURPEES
3 ROUNDS

WORK OUT            PARTNERS

TIMER
1 JUMPING SPLIT LUNGE  L/R

WORKER
FONDAS
SWITCH

TIMER
BEAR CRAWL

WORKER
PUSH UPS
SWITCH

 

TIMER
3 JUMPING SPLIT LUNGE  L/R

WORKER
5/5FONDAS   5 LEG RAISES
SWITCH

TIMER
BEAR CRAWL

WORKER
PUSH UPS
SWITCH

TIMER
5 JUMPING SPLIT LUNGE  L/R

WORKER
5/5FONDAS   5 LEG RAISES
SWITCH

TIMER
BEAR CRAWL

WORKER
PUSH UPS
SWITCH

REPEAT ALL OF THE ABOVE.
TIMER STAYS THE SAME.
WORKER  REPLACES  FONDAS, LEG RAISES AND PUSH UPS WITH THE FOLLOWING HOLDS:

FIRST ROUND OF SPLIT LUNGES
LEFT SIDE PLANK AND RIGHT SIDE PLANK

ALL PUSH PUSH UPS REPLACED WITH
KNEE HOLD

SECOND ROUND OF SPLIT LUNGES
LEG RAISE HOLD

THIRD ROUND OF SPLIT LUNGES
UNEVEN PLANK RIGHT     UNEVEN PLANK LEFT

REPEAT ALL OF THE ABOVE TWICE