WARM UP

3 MIN JUMP ROPE
1 BLDG RUN
1 ROPE CLIMB
1 BLDG RUN
10 WALL BALLS
1 BLDG RUN
15 FLOOR WIPERS
1 BLDG RUN
20 SUPERS

WORK OUT

20 SEC ON – 10 SEC OFF      8 ROUNDS

ONE ARM DBSWING 4/L  4/R   40/ 30
WEIGHTED SIT UPS
ONE ARM FLOOR TO CEILING  4/L   4/R
WALKING PUSH UPS   4/L  4/R
BEAR CRAWL  F/R ALT
ONE ARM WEIGHTED JUMP SQUATS   4/L    4/R