3 MIN JUMP ROPE
15 OHS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP
5 PULL UPS
10 PUSH UPS
15 SIT UPS
AMRAP 10 MIN

WORK OUT     FRIDAY FORM DAY!

PUSH UPS
SQUATS
PULL UPS
V UPS
LUNGE LEFT
LUNGE RIGHT
BEAR CRAWL
 
PERFORM EACH OF THE ABOVE EXERCISES
4 COUNT UP 4 COUNT DOWN     4 ROUNDS WITH 5 SEC    10 SEC    20 SEC   30 SEC HOLDS BETWEEN EACH ROUND

3 COMPLETE ROUNDS TOTAL