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

WARM UP

30 SEC HS HOLD
30 SUPERS
10 FLOOR WIPERS
10 INV RING ROWS
30 MT CLIMBERS
2 ROUNDS

WORK OUT
21    15     9
SDHP   95/65
HEAD CIRCLES EACH WAY
DB SWINGS   50/65
PUSH PRESS   95/65
1 BLDG RUN AFTER FIRST ROUND
1 CORNER RUN AFTER SECOND ROUND
1 DANNY RUN AFTER THIRD ROUND