3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
1 BLDG RUN
THEN:
20 MT CLIMBERS
1 BEAR CRAWL F
1 MIN HAND STAND HOLD
1 BEAR CRAWL R
5 INV RING ROWS
5 HANG CLEAN SQUAT W/BALL
3 ROUNDS
WORK OUT
20 WALL BALLS
20 DEAD LIFTS 155/225
20 PULL UPS
1 BLDG RUN
15 WALL BALLS
15 DEAD LIFT
15 PULL UPS
1 CORNER RUN
10 WALL BALLS
10 DEAD LIFTS
15 PULL UPS
1 DANNY RUN
THEN… FOR EXTRA CREDIT AND POST CARD:
30 DEAD HANG PULL UPS
25 DEAD HANG L PULL UPS
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