3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD
10/10 OH WALING LUNGES
WARM UP
TIMER
5 ROLL OUTS
WORKER
SITUPS/BICYCLES
SWITCH
5 ROUNDS
WORK OUT
1 BEAR CRAWL F/R 5- 1 WALL CLIMBS
5 – 10 – 15 – 20 -25 PULL UPS
THEN:
1 – 3 – 5 – 3 – 1 TRAVELING JUMPING SPLIT LUNGES
25 V UPS AFTER EACH ROUND
THEN:
5 PULL UPS
5 RING DIIPS
5 ROUNDS
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