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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