EACH EXERCISE IS DONE FOR 2:45 MIN WITH 15 SEC TO BEGIN NEXT EXERSICE
UNTIL POD IS COMPLETE. TAKE ONE MINUTE REST AND PROCEED TO NEXT POD:

FIRST POD
ROPE CLIMB
5 HSPU – 10 HIP RAISES
DB SWINGS  50/40
RING DIPS

SECOND POD
JUMPING PULL UPS
10 TOE TOUCHES EACH FOOT 20/15
10 PUSH UPS – 10 LUNGES ALT FORWARD BACK
5 K2E – 5 BURPESS

THIRD POD:
10 WALL BALLS Р40 PLANK BALL WIGGLES
15 SITTING BALL LATERAL TWIST – 10 SEC REST
SQUATS
BALL CLEANS

FOURTH POD:
BARE CRAWL
MT CLIMBERS
10 PUSH UPS – 10 SUPERGIRLS
V UPS