3 MIN JUMP ROPE

WARM UP
POPPERS
HSH
J PULL UPS
LDSUB
12 MINUTES

WORK OUT     3 MIN PODS     

BC  LONG WAY
1 ROPE

BC LONG WAY
20 BICYCLES

BC LONG WAY
10 PUSH UPS

5 PULL UPS
20 MT CLIMBERS
REPEAT ALL OF THE ABOVE AGAIN

THEN:

1 MIN SQUAT HOLD
1 MIN KNEE HOLD
1 MIN ROACH
3 TIMES 

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