WARM UP

4 MIN JUMP ROPE

THEN:

1 ROPE
5 TRI PUSH UPS
10 WALL BALLS
3 ROUNDS

WORK OUT

11 THRUSTERS  95/65
7 PULL UPS
4 RING DIPS
7 ROUNDS

THEN;

4 BEAR CRAWLS
4 MIN PLANK
3 BEAR CRAWLS
3 MIN PLANK