3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES

WARM UP
5 WALL BALLS
20 MT CLIMBERS
1 LEAP F
1 MIN HSH
1 LEAP R
5 LDSU
2 ROUNDS

WORK OUT 25 MINUTES
OHS
TGU
F2C
PASS THROUGH
BOX JUMPS
ONE ARM DB SWING
PERFORM ANY OF THE ABOVE EXERCISES IN ANY ORDER
AND ANY AMOUNT OF REPS. ONCE AN EXERCISE IS CHOSEN
A MINIMUM OF 5 REPS MUST BE DONE BEFORE CONTINUING

THEN:
3 WALL CLIMBS
30 SEC HOLD
3 ROUNDS

3 BEAR CRAWL
1 MIN KNEE HOLD
3 ROUNDS

13 JUMP SQUATS
1 MIN SQUAT HOLD
3 ROUNDS

13 PUSH UPS
1 MIN INCH HOLD FIRST ROUND
1 MIN FULL PLANK SECOND ROUND
1 MIN FOREARM PLANK THIRD ROUND
3 ROUNDS