3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT

WARM UP

1 BEAR CRAWL F/R
5  JUMPING PULL UPS
OVERHEAD WALKING LUNGE W/BALL
5 WALL BALLS
OVERHEAD WALKING LUNGE W/BALL
5 BALL SIT UPS
1 LEAP F
1 HAND STAND HOLD
1 LEAP B
3 ROUNDS

WORK OUT           W/BARBELL      55/45

5 FLOOR WIPERS W/BAR
5 EXTENDED SIT UPS W/BAR
OVERHEAD WALKING LUNGE W/BAR         LONG WAY
5 PULL UPS
5 BURPEES
20 BICYCLES
OVERHEAD WALKING LUNGE W/BAR     BACK
10 ROUNDS