3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 WALKING LUNGES
WARM UP
1 BEAR CRAWL F
30 SEC HS HOLD
1 BEAR CRAWL R
20 V UPS
10 JUMPING PULL UPS
6 STAND UP LIE DOWN
30 MT CLIMBERS
10 INV RING ROWS

WORK OUT

       50                           40                        30                             20                                    10
DB SWINGS         PULL UPS        FOOR WIPERS      WALL BALLS                MAN MAKERS 
    50/65                                                        45/35                                                             40/35
PUSH UPS           BURPEES         WGHT SIT UPS      RUSSIAN TWISTS       T G U
                                                                     45/35                   W/BALL                              40/35

STARTING WITH 50 REPS OF EITHER EXERCISE IN THE COLUMN CONTINUE TO EITHER EXERCISE IN THE 40 COLUMN AND CONTINUE ALL THE WAY TO THE 10 COLUMN AND THEN WORK YOUR WAY BACK UP FROM THE 10 COLUMN COMPLETING DOING SKIPPED EXERCISES FROM FIRST ROUND.