3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
1 BLDG RUN
WARM UP
5 PUSH UPS
5 JUMPING PULL UPS
1 MIN HAND STAND HOLD
20 MT CLIMBERS
3 ROUNDS

WORK OUT
10/10 WALKING LUNGES
  
WOMEN    START WITH 2 – 20LB DUMBELLS
MEN          START WITH 2 – 25 LB DB
INCREASING 5LB EACH DB EACH ROUND
CONTINUE UNTIL:    WOMEN   2 – 60LB DB        MEN   2 – 80LB DB

5 PULL UPS
2 WALL CLIMBS
BETWEEN EACH ROUND