3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT
1 DANNY RUN

WARM UP  

5 WALL BALLS
OVERHEAD WALKING LUNGE W/BALL TO BARS
5 RUSSIAN TWISTS W/BALL
5 LEG LIFTS
5 JUMPING PULL UPS
OVERHEAD WALKING LUNGE W/BALL TO WALL
10 MINUTES

WORK OUT  

10/10 HEAD CIRCLES W/PLATE
10 FLOOR WIPERS W/PLATE
10 EXTENDED CRUNCHES W/PLATE
6 ROUNDS

1 – 3 – 5 -5 – 3 – 1
TRAVILING JUMPING SPLIT LUNGES AFTER EACH ROUND

THEN

1 – 10 PULL UPS
20 BICYCLES AFTER EACH ROUND

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