3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 DANNY RUN
15 SIT UPS
1 MIN HS HOLD

WORK OUT

REPS          15   10   5
JUMP SQUATS
SECONDS  30   45   60
SQUAT HOLD

REPS         15    10     5
PUSH UPS
MINUTES  1      2       3
PLANK HOLD

REPS        15    10     5
JUMPING SPLIT LUNGES
MINUTES  30     45     60
LUNGE HOLD   ALTERNATING 1/2 WAY R/L EACH HOLD

REPS          15     10     5
BICYCLES
MINUTES   1       2       3
DEAD COCKROACH

REPS           15    10     5
FLUTTER KICK
MINUTES      1       2      3
EXTENDED LEG HOLD

REPS           1    1     1
BEAR CRAWL F/R
MINUTES    1     1      1
KNEE HOLD


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