3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 – 5 WALL CLIMBS
WITH 5 BURPEES BEFORE EACH ROUND
WORK OUT
10 PULL UPS  ………………….1 MIN BAR HANG
50 FONDAS RIGHT …………..1 MIN SIDE PLANK HOLD RIGHT
50 FONDAS LEFT …………….1 MIN SIDE PLANK HOLD LEFT
50 SIT UPS ……………………..1 MIN V UP HOLD
50 JUMP SQUATS……………. 3 MIN ELECTRIC CHAIR
25/25 WALKING PUSH UPS…4 MIN PLANK HOLD
1 BEAR CRAWL F/R ………….1 MIN KNEE HOLD (REPEAT THIS SEQUENCE TWICE)
50 BICYCLES  …………………. 3 MIN DEAD COCKAROACH
FINISH WITH:
1 – 5 WALL CLIMBS
WITH 5 BURPEES BEFORE EACH ROUND